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Lemon Parsley Roasted Fish

By The Canadian Living Test Kitchen

Tested till perfect

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Lemon Parsley Roasted Fish

This recipe makes 4 servings

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Nutritional Info
per serving: about -
cal 229
pro 30 g
total fat 11 g
sat. fat 2 g
carb 1 g
fibre 0
chol 78 mg
sodium 434 mg
% RDI: -
calcium 2
iron 4
vit A 19
vit C 12
folate 6

Don't be afraid to add some red pepper flakes to your fish -- a sprinkle will add depth of flavour, not fire-alarm heat.

Ingredients

  • 1/4 cup chopped fresh parsley
  • 2 tbsp extra-virgin olive oil
  • 1 tsp grated lemon rind
  • 1/2 tsp salt
  • 1/4 tsp hot pepper flakes, (optional)
  • 3 cloves garlic, minced
  • 4 fish fillets, (such as tilapia, sole or catfish)

Preparation

In large bowl, combine parsley, oil, lemon rind and juice, salt, hot pepper flakes (if using) and garlic. Pat fish dry; add to parsley mixture and turn to coat.

Place fish on greased rimmed baking sheet; scrape any remaining parsley mixture over top. Roast in 450°F (230°C) oven until fish flakes easily when tested, about 10 minutes.

Additional information : Red Potatoes and Sugar Snap Peas
Cut 8 small red-skinned potatoes into quarters. Trim 8 oz (250 g) sugar snap peas or snow peas.

In pot of boiling salted water, cook potatoes just until tender, about 15 minutes.

Add peas; cook for 2 minutes. Drain and place in bowl. Add 1 tbsp (15 mL) each extra-virgin olive oil and lemon juice; 1/4 tsp (1 mL) each salt and pepper; and 2 green onions, sliced. Toss to coat. Makes 4 servings.

Per serving: about 135 cal, 4 g pro, 4 g total fat (1 g sat. fat), 22 g carb, 4 g fibre, 0 mg chol, 500 mg sodium. % RDI: 3% calcium, 12% iron, 2% vit A, 53% vit C, 19% folate.

Source : Canadian Living Magazine: December 2005

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