Friday, September 5, 2008

Baked Fish with Roasted Mixed Vegetables

At the beginning of this year, I was determined to fix fish at least once a week for my family. I did pretty good for awhile, but got off track. My kids love fish and I have alot of frozen tilapia on hand, so we are going to start having some kind of fish at least once a week. This was something that I just threw together that turned out being really yummy. The lemon pepper adds a little zing to the fish and the roasted veggies are great because the leftovers can be used in sandwiches, quesadillas, etc. (Look for some of them to reappear in next week's lunchbox). So, here is an easy weeknight dinner that is satisfying and healthy!

Baked Fish by Mary Ann
5 tilapia fillets
5 tsp fat free mayo
salt and pepper
3 Tbls lemon pepper
3/4 cup plain dry breadcrumbs
Preheat broiler and spray broiler pan with cooking spray. Place tilapia fillets on broiler pan. Spread 1 tsp mayo on each fillet. Sprinkle with salt and pepper. In a small bowl, combine lemon pepper and breadcrumbs. Sprinkle breadcrumb mixture over fillets and press into fish with fingers. Drizzle fillets with olive oil and bake under the broiler for 8-10 minutes, or until fish flakes easily with a fork.

Roasted Mixed Veggies by Mary Ann
4 yellow squash, cut in 1/2-inch slices
3 zucchini, cut in 1/2-inch slices
2 green peppers, 1 1/2-inch chunks
1 yellow and 1 red pepper, 1 1/2-inch chunks
2 Tbls olive oil
2 Tbls dehydrated onion flakes
1 tsp garlic powder
1 tsp salt
1/2 tsp pepper
Preheat oven to 450.
Coat 2 large baking sheets with cooking spray.
Mix all veggies in bowl with oil and seasonings. Toss to coat. Roast in a single layer on pans. Roast 30 minutes, turning veggies halfway through and switching baking sheets from top to bottom.


Maria said...

I love roasted veggies!! They are the perfect side for any dish!! Have a great weekend!

Anonymous said...

I always keep tilapia on hand too. Makes for a great quick meal. Your veggies look delicious. Also loved the ice cream! YUM! Have a great weekend!

The DeL Sisters said...

We just bought some fish and we have all these veggies on hand! This looks great!

Alexa said...

We try to eat fish regularly here too. We are in luck because we are in the perfect area for high quality fish especially salmon. This recipe looks tasty and healthy as well.

Prudy said...

The fish and the veggies look deelish. I need to do better with fish. I love to order it when I eat out but don't make it often enough. Ok, you inspired me. I'm going to just have to copy you and give your recipe a try.