Oven-Roasted Fish Dinner

Health score
24%
Oven-Roasted Fish Dinner
35 min.
4
326kcal

Suggestions


Are you looking for a quick and delicious meal that will impress your family and friends? Look no further than this Oven-Roasted Fish Dinner! In just 35 minutes, you can create a flavorful and nutritious dish that is perfect for lunch or dinner. With a delightful combination of tender fish fillets and vibrant vegetables, this recipe is not only easy to prepare but also packed with wholesome ingredients.

The crispy coating made from a blend of Bisquick Heart Smart® mix and yellow cornmeal adds a satisfying crunch to the fish, while the creamy Yoplait® Fat Free plain yogurt ensures that each bite is moist and flavorful. The medley of zucchini, red onion, and red bell pepper not only brings a pop of color to your plate but also provides essential vitamins and minerals, making this meal a healthy choice for any occasion.

Whether you're a seasoned cook or just starting out in the kitchen, this recipe is straightforward and requires minimal equipment. With just a bowl, frying pan, and oven, you can whip up a delightful dish that will have everyone asking for seconds. So, preheat your oven and get ready to enjoy a delicious Oven-Roasted Fish Dinner that is sure to become a family favorite!

Ingredients

  • 0.5 cup baking mix bisquick heart smart®
  • 0.5 cup cornmeal yellow
  • teaspoon oregano dried
  • 0.5 teaspoon salt 
  • lb fish fillet 
  • 0.5 cup yogurt plain fat free yoplait® (from 32-oz container)
  • medium zucchini cut into 1-inch pieces (1 1/2 cups)
  • medium onion red cut into wedges
  • medium bell pepper red cut into 8-inch pieces
  • tablespoon vegetable oil 
  • 0.5 teaspoon lemon pepper 

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Heat oven to 450°F. Spray 15x10x1-inch pan with cooking spray.
  2. In medium bowl, mix Bisquick mix, cornmeal, oregano and salt. Dip fish into yogurt, then coat with Bisquick mixture.
  3. Place in one side of pan. Toss remaining ingredients; spoon into other side of pan.
  4. Bake uncovered 18 to 22 minutes or until vegetables are crisp-tender and fish flakes easily with fork.

Nutrition Facts

Calories326kcal
Protein35.17%
Fat25.06%
Carbs39.77%

Properties

Glycemic Index
44.88
Glycemic Load
9.78
Inflammation Score
-9
Nutrition Score
23.046521850254%

Flavonoids

Luteolin
0.19mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
5.97mg

Nutrients percent of daily need

Calories:325.61kcal
16.28%
Fat:9.16g
14.1%
Saturated Fat:2.1g
13.13%
Carbohydrates:32.73g
10.91%
Net Carbohydrates:28.69g
10.43%
Sugar:8.07g
8.97%
Cholesterol:57.61mg
19.2%
Sodium:571.81mg
24.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.94g
57.89%
Selenium:51.12µg
73.03%
Vitamin C:49.22mg
59.66%
Phosphorus:408.79mg
40.88%
Vitamin B12:2.04µg
33.95%
Vitamin B3:6.21mg
31.03%
Vitamin B6:0.53mg
26.7%
Vitamin D:3.52µg
23.44%
Folate:88.3µg
22.07%
Manganese:0.44mg
21.75%
Potassium:749.5mg
21.41%
Vitamin A:1042.64IU
20.85%
Magnesium:78.38mg
19.59%
Vitamin B2:0.31mg
18.18%
Vitamin B1:0.26mg
17.27%
Fiber:4.04g
16.17%
Vitamin K:16.11µg
15.34%
Calcium:125.85mg
12.58%
Iron:2.25mg
12.5%
Vitamin B5:1.24mg
12.36%
Zinc:1.67mg
11.15%
Copper:0.21mg
10.47%
Vitamin E:1.45mg
9.69%