QualityHealth Home > Recipes > Rusty's Vegetable Melange for Fish Recipe

Rusty's Vegetable Melange for Fish

Preparation time: 15 min Servings: 1
Cooking time: 25 min

Ingredients:

1 tbsp olive oil
1/4 tsp pepper
1 tsp balsamic vinegar
1 clove garlic
1/2 tsp Dijon mustard
1/2 tsp sea salt
1/2 tomato, chopped
1/4 cup yellow bell pepper, seeded and chopped
2 tbsp bottled roasted red bell peppers, chopped
4 Kalamata olives, stoned and chopped
6 capers, rinsed
1 flat can anchovy, or 1 tsp anchovy paste
1/2 tsp sundried tomato paste (optional)
1 medium zucchini, peeled and cut into .5 in. dice
1 tsp walnut oil (optional)
1 whole catfish, or other fish, fillets, dressed, rinsed and patted dry

Cooking Directions:

Combine all ingredients, except fish, in a bowl and mash together. Let stand 1 hour. Preheat oven to 400°F. Place half the vegetable mixture in the center of a large piece of foil. Place fish on veggies. Top with remaining veggies. Enclose and fold foil over to seal on top and sides. Place on a baking sheet and roast 25 minutes for whole fish, 15-20 minutes for fillet.

Nutritionist Recommended For:

Nutrition Facts

Calories 250
% Calories From Fat 75.6%
Total Fat 21g
Saturated Fats 2.7g
Mono-unsaturated Fats 12g
Poly-unsaturated Fats 4.8g
Cholesterol 3.4mg
Sodium 1500mg
Total Carbohydrates 15g
Dietary Fiber 4.2g
Sugar 7.3g
Protein 4.9g

More Information

Vitamins

Thiamin B1 0.15 mg
Vitamin B12 0.035 mcg
Vitamin K 27 mcg
Vitamin A 1200 IU
Niacin B3 2.4 mg
Pantothenic Acid 0.45 mg
Riboflavin B2 0.32 mg
Vitamin C 68 mg
Vitamin D 0 IU
Vitamin B6 0.61 mg
Vitamin E 3.2 mg
Choline 32 mg

Minerals

Manganese 0.56 mg
Magnesium 51 mg
Calcium 74 mg
Zinc 0.92 mg
Phosphorus 110 mg
Copper 0.24 mg
Fluoride 1.7 mcg
Selenium 4 mcg
Sodium 1500 mg
Potassium 790 mg
Iron 2.2 mg

Popular Health Centers

Advertisement
 
 

Sign Up for Free Newsletters

View All Newsletters

Ask Your Doctor the RIGHT Questions!

Get FREE tools and tips to get
the most from your doctor visit.
 Emailed right to you!

The Ask Your Doctor email series
may contain sponsored content.
18+, US residents only please.
 
 
TRUSTe online privacy certification
Quick Links:
My Account: Login Become A Member
Company Info: Editorial Policy Privacy Policy Advertising Policy Terms Of Use Affiliate Program Advertise with Us Contact Us Our Contributors
©2013 QualityHealth.com. All rights reserved.
The material on the QualityHealth Web site is for informational purposes only, and is not a substitute for medical advice, diagnosis, or treatment provided by a physician or other qualified health provider. See additional information.