Sautéed Striped Bass with Summer Vegetables

Sautéed Striped Bass with Summer Vegetables Recipe
Photo: Becky Luigart-Stayner; Styling: Fonda Shaia
You can substitute any firm, white-fleshed fish for the bass fillets.

Yield:

4 servings (serving size: 1 fillet and 3/4 cup vegetable mixture)

Recipe from

Nutritional Information

Calories 269
Caloriesfromfat 34 %
Fat 10.1 g
Satfat 1.8 g
Monofat 5 g
Polyfat 2.2 g
Protein 34.1 g
Carbohydrate 9.5 g
Fiber 2.3 g
Cholesterol 116 mg
Iron 3.8 mg
Sodium 427 mg
Calcium 190 mg

Ingredients

4 (6-ounce) striped bass fillets, skinned
1/2 teaspoon salt, divided
1/4 teaspoon black pepper
1 tablespoon olive oil, divided
Cooking spray
1 cup (2 x 1/4-inch) julienne-cut yellow squash
1 cup (2 x 1/4-inch) julienne-cut zucchini
1 cup (2 x 1/4-inch) julienne-cut carrot
1 cup vertically sliced red onion
3/4 cup julienne-cut fennel stalks
1/4 cup chopped fresh basil
1 tablespoon white wine vinegar
1/2 teaspoon dried thyme
3 garlic cloves, minced
Basil sprigs (optional)

Preparation

Sprinkle fish with 1/4 teaspoon salt and black pepper.

Heat 1 teaspoon oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add fish; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Remove from skillet; keep warm.

Combine 1/4 teaspoon salt, 2 teaspoons oil, squash, and next 8 ingredients (squash through garlic), and toss well. Wipe skillet with paper towels; recoat with cooking spray. Add vegetable mixture, and saute 4 minutes or until crisp-tender. Serve fish over vegetables; garnish with basil, if desired.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

June 1998
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