Mediterranean Baked Fish
Grill-Pan Asparagus and Caesar Salad
Ingredients
- 3 flounder fillets (or use tilapia or cod)
- ¾ tsp dried oregano
- ¼ tsp dried rosemary, crushed
- ⅛ tsp crushed red pepper
- 1 Tbsp extra virgin olive oil
- ⅛ tsp salt
- ⅛ tsp pepper
Instructions
- Preheat oven to 350°F. Place fish on a lightly greased rimmed baking sheet; sprinkle with oregano, rosemary, and red pepper. Lightly coat with cooking spray, and cover with foil.
- Bake 20 minutes or until fish flakes with a fork. Drizzle with oil. Sprinkle with salt and pepper.
Side Dish Ingredients
- ½ lb asparagus, trimmed
- 3 Tbsp extra virgin olive oil
- 1 Tbsp red wine vinegar
- ¾ tsp lemon zest
- 1 Tbsp fresh lemon juice
- 1 clove garlic, minced
- 1½ tsp anchovy paste
- ¾ tsp Dijon mustard
- 1 (10-oz) pkg chopped romaine lettuce
- 2 Tbsp grated Parmesan cheese
Side Dish Instructions
- Coat asparagus with cooking spray. Cook in a nonstick grill pan over medium-high heat 3 minutes or until crisp-tender.
- Whisk together oil, vinegar, lemon zest, lemon juice, garlic, anchovy paste, and mustard in a bowl. Add lettuce; toss. Sprinkle with cheese.
Nutritional Information
| Main | Side | Total | |
| Servings | 3 | 3 | |
| Calories |
163
|
175
|
338
|
| Fat (g) | 8 | 15 | 23 |
| Sat. Fat (g) | 1 | 3 | 4 |
| Protein (g) | 21 | 3 | 24 |
| Carb (g) | 0 | 6 | 6 |
| Fiber (g) | 0 | 2 | 2 |
| Sodium (mg) | 601 | 287 | 888 |
Low Carb Meal Plan
This recipe selected from the eMeals Low Carb Meal Plan.
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