A healthy recipe for fish baked on a bed of broccoli, corn and red pepper

Baking fish fillets on top of cut fresh vegetables creates an easy and nutritious meal. You can change the vegetables depending on what is in season at the market or to suit your personal tastes.

• Preparation time: 15 minutes.
• Cooking time: 50 minutes.
• Serves 4.

Ingredients:

• 4 sole fillets or any firm white fish, 125 to 175 g (4 to 6 ounces) each, fresh or frozen and thawed
• 30 ml (2 tbsp) reduced-sodium, fat-free Italian dressing
• 15 ml (1 tbsp) fine dry unseasoned bread crumbs
• 15 ml (1 tbsp) grated Parmesan cheese
• 1 ml (1/4 tsp) paprika
• 15 ml (1 tbsp) olive oil
• 500 g (2 c) broccoli florets
• 250 g (1 c) fresh or frozen corn kernels, thawed
• 1 red pepper, cut into thin strips
• 1 small red onion, thinly sliced
• 30 ml (2 tbsp) chopped parsley
• 15 ml (1 tbsp) chopped fresh basil
• Salt to taste
• 0.5 ml (1/8 tsp) pepper

Instructions:

1. Place fish in shallow baking dish and brush lightly with Italian dressing. Cover and refrigerate. In small bowl, combine bread crumbs with Parmesan cheese and paprika until blended.
2. Preheat oven to 220°C (425°F). Brush 4 individual ovenproof dishes or one 33 x 23 x 5-centimetre (13 x 9 x 2-inch) dish with oil. In large bowl, combine broccoli, corn, red pepper, onion, parsley, basil, salt and pepper.
3. Divide vegetable mixture evenly among cooking dishes. Cover with aluminum foil and bake until vegetables are just tender, about 35 to 40 minutes.
4. Uncover dishes and top vegetables with fish fillets. Cover again and bake until fish is barely cooked and still moist in thickest part, about 8 to 10 minutes.
5. Uncover dishes, sprinkle with bread crumb mixture and continue to bake, uncovered, until topping is golden, about 2 to 3 minutes.

• This recipe is a good example of how to plan for portion sizes. When it is served in individual dishes, just the right amount of protein and vegetables is supplied.
• Broccoli is one of the most important, nutrient-rich vegetables. It is a member of the cruciferous family and contains ample amounts of fibre, vitamin C and phytochemicals for all kinds of disease prevention.

Each serving provides:

• Key nutrients: 200 calories, 50 calories from fat, 6 g fat, 1 g saturated fat, 0 g trans fat, 24 g protein, 14 g carbohydrates, 3 g fibre, 240 mg sodium.
• Blood pressure nutrients: 96 mg vitamin C, 51 mg magnesium, 637 mg potassium, 63 mg calcium.

• Use the crumb mixture to top any cooked vegetable.
• Substitute 500 grams (1 pound) peeled and deveined shrimp for the fish fillets. Bake the shrimp as in Step 4 for only 4 minutes. Uncover the dishes, sprinkle with the crumb mixture, and continue to bake 1 to 2 minutes.

Try this healthy dish today for a light dinner that will quickly become a family favourite.