Roasted Fish and Veggies

It’s not often that I crave fish.

In fact, when I have fish on my dinner menu…there are times I put that meal off until later in the week. I’m just not as excited about it.

When I was all out of food and wasn’t going to the grocery until the next day, it was time I finally made the fish I had planned on. Naturally, I loved it and ate the leftovers for lunch the next day.

This meal is wonderful for a weight-loss surgery diet plan. Protein and omega-3 benefits in the fish plus the delicious textures and flavors of the vegetables. Take small bites and eat slowly if you’ve had Gastric Sleeve, Bypass or Band surgery. Okay…just in general we all need to slow down :)

Roasted Fish and Veggies

Course: Main Dish

Cuisine: American, Oven Baked

Servings: 4 servings

Calories: 236kcal

Author: Steph Wagner

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Ingredients

• ▢ 1 lb flounder, thawed if frozen
• ▢ 1/2 cup low-fat grated parmesan cheese
• ▢ 1/4 tsp each salt and pepper
• ▢ 1 large yellow bell pepper, cut into strips
• ▢ 1 cup cherry tomatoes
• ▢ 1/4 cup chopped hazelnuts

Instructions

• ▢
  Preheat oven to 400F.
• ▢
  Place flounder on a baking sheet and coat all sides with grated parmesan cheese. Sprinkle with salt and pepper. Add chopped hazelnuts to the top of each fillet.
• ▢
  Add yellow pepper and cherry tomatoes to the pan, surrounding the fish. Roast for 18-20 minutes or until fish is flakey and veggies are roasted.
• ▢
  Serve immediately.

Nutrition

Serving: 3oz | Calories: 236kcal | Carbohydrates: 7g | Protein: 23g | Fat: 14g | Saturated Fat: 3g | Trans Fat: 1g | Cholesterol: 62mg | Sodium: 677mg | Potassium: 428mg | Fiber: 1g | Sugar: 1g | Vitamin A: 390IU | Vitamin C: 94mg | Calcium: 180mg | Iron: 1mg