1 Picture
Ingredients
- 1 pound fresh or frozen skinless whitefish fillets or other white-fleshed fish fillets, about 1/2 inch thick
- 1/2 cup chopped onion (1 medium)
- 1/2 cup chopped carrot (1 medium)
- 1/4 cup reduced-sodium chicken broth
- 2 cloves garlic, minced
- 1/4 teaspoon salt
- 1/4 teaspoon smoked paprika or paprika
- 1/4 teaspoon black pepper
- 12 ounces fresh asparagus spears, trimmed and bias-sliced into 1-inch pieces (1-1/2 cups)
Details
Preparation
Step 1
1. Thaw fish, if frozen. Rinse fish; pat dry. Cut fish into 4 serving-size portions; set aside. In a 2-quart rectangular baking dish stir together onion, carrot, broth, and garlic. Top with fish fillets, tucking under any thin edges. Sprinkle with salt, paprika, and pepper. Top with asparagus.
2. Bake, covered, in a 450 degree F oven for 15 to 20 minutes or until fish flakes easily when tested with a fork. Serve fish with vegetables. Makes 4 servings.
Nutrition Facts (Whitefish with Roasted Asparagus) Servings Per Recipe 4,
Calories 176,
Protein (gm) 23,
Carbohydrate (gm) 6,
Fat, total (gm) 6,
Cholesterol (mg) 65,
Saturated fat (gm) 1,
Monosaturated fat (gm) 2,
Polyunsaturated fat (gm) 2,
Dietary Fiber, total (gm) 2,
Sugar, total (gm) 3,
Vitamin A (IU) 4179,
Vitamin C (mg) 8,
Thiamin (mg) 0,
Riboflavin (mg) 0,
Niacin (mg) 4,
Pyridoxine (Vit. B6) (mg) 0,
Folate (µg) 73,
Cobalamin (Vit. B12) (µg) 1,
Sodium (mg) 249,
Potassium (mg) 574,
Calcium (DV %) 50,
Iron (DV %) 1,
Vegetables () 1,
Medium-Fat Meat () 3,
Percent Daily Values are based on a 2,000 calorie diet
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