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Oven-Baked Fillets With Vegetables

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Ingredients

14 oz (400 g) rosefish, red snapper or ocean perch fillets
2 tbsp (30 ml) lemon juice
Salt and freshly ground pepper
2 tbsp (30 ml) flour
3 tbsp (45 ml) olive oil, divided
1 small eggplant (aubergine)
2 red peppers
1 small tomato
1 small zucchini (courgette)
3 sprigs fresh basil
3 sprigs fresh parsley
2 to 3 tbsp (30 to 45 ml) fresh bread crumbs
Fresh basil leaves

Details

Serves: 2


Method

Sprinkle the fish with lemon juice, then season with salt and pepper. Dip in flour and shake off any excess.


Chop the eggplant and slice the red peppers, tomato and zucchini. Finely chop the basil and parsley. Heat 1 tbsp (15 ml) of the oil in a skillet (frying pan). Fry the fish on medium heat for 5 minutes on each side, then place in a medium-size ovenproof dish.


Rinse the skillet and heat 1 tbsp (15 ml) oil. Cook the eggplant on medium heat for 5 to 6 minutes, turning occasionally. Stir in the red pep­pers, tomatoes and zucchini and steam for another 5 minutes. Season with salt and pepper.


Preheat the oven to 350°F (180°C). Spread the vegetables over the fish. Mix bread crumbs with the remaining 1 tbsp (15 ml) oil, chopped basil and parsley, and sprinkle on top. Bake in the pre­heated oven for 8 to 10 minutes. Garnish with additional basil leaves.

TIP:- Serve with a whole-grain baguette.

Per serving:- approx. 167 calories 43 g protein, 23 g fat, 21 g carbohydrates

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