Veggie and Fish Noodle Bowl

By Sharon T

Serving Size: 1 fish fillet, 1 cup vegetables, and 1/3 cup cooked noodles
Per serving: 294 kcal cal., 9 g fat (2 g sat. fat, 71 mg chol., 298 mg sodium, 22 g carb., 3 g fiber, 2 g sugar, 35 g pro.

Ingredients

• 4 5 ounces fresh or frozen skinless tilapia fillets, about 1/2 inch thick
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 4 cups broccoli florets
• 1 carrot, thinly bias-sliced
• 1 tablespoon olive oil
• 2 teaspoons toasted sesame oil
• 1/2 teaspoon crushed red pepper
• 1 1/3 cups hot cooked soba noodles
• 2 teaspoons sesame seeds, toasted

Details

Servings 4
Cooking time 25mins
Adapted from bhg.com

Preparation

Step 1

Preheat oven to 450 degrees F. Grease a shallow baking pan; set aside. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Sprinkle fish with the salt and pepper.

Place fish in a single layer in prepared baking pan. Tuck under any thin edges. Bake, uncovered, for 4 to 8 minutes or until fish flakes easily when tested with a fork.

Meanwhile, in a large skillet cook and stir broccoli and carrot in hot olive oil over medium heat about 8 minutes or until vegetables are crisp-tender.

To serve, stir half of the sesame oil and half of the crushed red pepper into the vegetable mixture. Stir the remaining sesame oil and crushed red pepper into the cooked noodles. Divide noodle mixture mixture and vegetable mixture among four serving plates; top with fish. If desired, sprinkle with toasted sesame seeds.

Per serving: 294 kcal cal., 9 g fat (2 g sat. fat, 71 mg chol., 298 mg sodium, 22 g carb., 3 g fiber, 2 g sugar, 35 g pro.