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 essential nutrients.

The star of this dish is the fish, coated in a creamy layer of Yoplait® Fat Free plain yogurt and a crispy blend of cornmeal and Bisquick mix. This unique coating adds a delightful crunch while keeping the fish moist and flaky. The addition of lemon-pepper seasoning and dried oregano infuses the dish with a burst of flavor that will tantalize your taste buds.

Accompanying the fish are colorful vegetables like red bell pepper, red onion, and zucchini, all roasted to perfection. The high heat of the oven ensures that the veggies remain crisp-tender, providing a satisfying contrast to the fish. Plus, this meal is not only delicious but also relatively low in calories, making it a guilt-free option for any occasion.

Whether you're a seasoned cook or a beginner in the kitchen, this Oven-Roasted Fish Dinner is sure to become a favorite in your household. So, gather your ingredients and get ready to enjoy a wholesome meal that is as pleasing to the eye as it is to the palate!

Ingredients

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

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Heat oven to 450F. 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
23.046087057694%

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
16.16%
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%