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Lemony Fish Bake with Vegetable Confetti

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Lemony Fish Bake with Vegetable Confetti

Lemony Fish Bake with Vegetable Confetti

Jessica Braider
This is a flavorful fish with a beautiful presentation. Recipe tester Kimberly Wilcox described it as “light and elegant.” If you have fresh herbs on hand, they would be wonderful stirred into the vegetables as well as on top of the fish.
Prep Time 20 mins
Cook Time 25 mins
Total Time 45 mins
Servings 4 servings

Ingredients
  

  • 2 Tbsp. extra virgin olive oil
  • 1/2 red onion diced
  • 2 cloves garlic minced, about 1 tsp.
  • 1 zucchini diced
  • 1 red bell pepper diced, or use 3 carrots, finely diced
  • 1 tsp. herbes de Provence or use dried thyme or basil or fresh herbs
  • 1/4 tsp. salt or to taste
  • 1/8 tsp. black pepper or to taste
  • 1 - 1 1/2 lb. white roughy, cod, tilapia, or other white fish fillets, or use 16 oz. extra-firm tofu, drained, pressed, and sliced into 1/2-inch slices
  • 1 lemon juice only, about 1/4 cup
  • 1/4 cup grated or shredded Parmesan cheese or to taste (optional)

Instructions
 

  • Preheat the oven to 350 degrees. In a heavy skillet, heat the oil over medium heat. Sauté the onions and garlic for about 2 minutes while you chop the other vegetables.
  • Add the zucchini, bell peppers (or carrots), and herbes de Provence to the pan and continue to sauté them until the vegetables are soft, about 10 minutes. Season them with salt and pepper.
  • Lay the fish (or tofu) in a single layer in a large baking dish. Spoon the vegetables evenly over the fillets, and drizzle the lemon juice over everything.
  • Bake it for 20 – 25 minutes until the fish is cooked through and the vegetables are softened. Top the fish with Parmesan cheese, if desired, and serve immediately.

Slow Cooker Directions:

  • Omit the oil. Combine the onions, garlic, zucchini, bell peppers, herbs, salt, and pepper in the slow cooker. Lay the fish on top, cutting it into smaller pieces and stacking if required. Drizzle the lemon juice over everything and cook on low for 3 - 4 hours or on high for 1 1/2 - 2 hours, until the fish flakes easily with a fork. Serve it topped with the cheese (optional). (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)

Notes

Do Ahead or Delegate: Dice the onion, zucchini, and bell pepper (or carrots), peel the garlic, combine the spices, juice the lemon, shred the cheese if necessary and refrigerate, drain, press, slice, and refrigerate the tofu if using.
Scramble Flavor Booster: Double the garlic and herbes de Provence (add up to 2 tsp.), and sprinkle the fish and vegetables with fresh parsley, basil, thyme, or any other herbs you have on hand.
Tip: If you have a pepper grinder, do you find it challenging to refill it with whole peppercorns?  Next time, use a small funnel, or if you don’t own one, take a small plastic baggie or envelope and cut a small piece off one corner to create a little hole.  You can then pour the peppercorns into the baggie or envelope and into your grinder without the mess.  It works like a charm!  Keep the baggie or envelope next to the container of peppercorns so you can reuse it next time.
Nutritional Information Per Serving (% based upon daily values): Calories 160, Total Fat: 8g, 12%; Saturated Fat: 1g, 5%; Cholesterol: 25mg, 8%; Sodium: 80mg, 3%; Total Carbohydrate: 6g, 2%; Dietary Fiber: 1g, 4%; Sugar: 2g; Protein: 18g
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