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

Minerals

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

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.