Recipe

One Pan Lemon Pepper Fish and Veggies

walleye, one pan fish and veggies, lemon pepper fish and veggies, lemon pepper walleye recipe

Easy Home Cooking Contest Recipe Winner 2018 – Grand Prize Winner!

Cooking your whole meal in one pan makes dinner very easy to prepare so get the kids to help. With the classic flavour of lemon pepper this fresh fish will spark second helpings.
 
Patricia in Flin Flon Manitoba, makes this dish with walleye, which is available year round either by boat in the summer or by ice fishing in winter.  While it’s usually prepared breaded and pan fried, she was looking for a healthier alternative to cook this staple for her family.                                    

Preparation Time: 15 minutes

Cook Time: 20 minutes

Serves: 4

Ingredients

Fresh pickerel, perch, haddock or walleye

1 lb (454 g)

Lemon zest

1 1/2 tsp (7 mL)

Pepper

1/2 tsp (2 mL)

Salt, divided

1/2 tsp (2 mL)

Carrot, thinly sliced 1
Small zucchini, thinly sliced

1

Chopped sun-dried tomatoes in oil

2 tbsp (30 mL) 

Canola oil 

2 tbsp (30 mL) 

White wine

2 tbsp (30 mL) 

Lemon juice

1 tbsp (15 mL)

Garlic clove, rasped

Pinch each dried oregano and basil leaves

 

Directions

  1. Place fish fillets in parchment paper lined 13 x 9 inch (3 L) baking pan. Sprinkle with lemon, pepper and 1/4 tsp (1 mL) of the salt. Sprinkle with carrot, zucchini and tomatoes.
  2. In a small bowl, whisk together oil, wine, lemon juice, garlic, oregano, basil and remaining salt. Drizzle over top of vegetables.
  3. Roast in 400°F (200°C) oven for about 20 minutes or until fish flakes when tested and vegetables are lightly golden. 

Nutrition information per serving: 

Calories: 194 kcal

Protein: 23 g

Fat: 9 g

Carbohydrate: 4 g

Fibre: 1 g

Sodium: 317 mg 

Calcium: 140 mg

Iron: 2 mg


Last Update – February 15, 2018

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