Whitefish with Roasted Asparagus
Recipe from Better Homes and Gardens

Whitefish, which has more fat than some of the other white-colored fish, provides rich flavor to this low-calorie dish.


Whitefish with Roasted Asparagus

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Servings: 4 servings
Prep Time: 20 mins
Total Time: 35 mins
Related Categories: Asparagus, Healthy Fish Dishes, Low Carb Fish Dishes
 
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Ingredients
  • 1  pound
    fresh or frozen skinless whitefish fillets or other white-fleshed fish fillets, about 1/2 inch thick
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  • 1/2  cup
    chopped onion (1 medium)
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  • 1/2  cup
    chopped carrot (1 medium)
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  • 1/4  cup
    reduced-sodium chicken broth
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  • 2  cloves
    garlic, minced
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  • 1/4  teaspoon
    salt
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  • 1/4  teaspoon
    smoked paprika or paprika
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  • 1/4  teaspoon
    black pepper
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  • 12  ounces
    fresh asparagus spears, trimmed and bias-sliced into 1-inch pieces (1-1/2 cups)
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Directions
1.
Thaw fish, if frozen. Rinse fish; pat dry. Cut fish into 4 serving-size portions; set aside. In a 2-quart rectangular baking dish stir together onion, carrot, broth, and garlic. Top with fish fillets, tucking under any thin edges. Sprinkle with salt, paprika, and pepper. Top with asparagus.
2.
Bake, covered, in a 450 degree F oven for 15 to 20 minutes or until fish flakes easily when tested with a fork. Serve fish with vegetables. Makes 4 servings.
Nutrition information
Calories 176, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Polyunsaturated Fat 2 g, Cholesterol 65 mg, Sodium 249 mg, Carbohydrate 6 g, Total Sugar 3 g, Fiber 2 g, Protein 23 g. Daily Values: Vitamin C 13%, Calcium 5%, Iron 6%. Exchanges: Vegetable 1, Medium-Fat Meat 3. Percent Daily Values are based on a 2,000 calorie diet
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Related Recipe
Grilled Whole Whitefish
Grilled Whole Whitefish

The fish is cooked in a foil packet on the grill. The rice side dish, also grilled in a foil pack, is a mixture of tomato, onion, and fresh basil.

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