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

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