Sautéed Striped Bass with Summer Vegetables

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 Cooking Light

More From Cooking Light

Nutritional Information

Amount per serving
  • Calories: 269
  • Calories from fat: 34%
  • Fat: 10.1g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 5g
  • Polyunsaturated fat: 2.2g
  • Protein: 34.1g
  • Carbohydrate: 9.5g
  • Fiber: 2.3g
  • Cholesterol: 116mg
  • Iron: 3.8mg
  • Sodium: 427mg
  • Calcium: 190mg

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

  1. Sprinkle fish with 1/4 teaspoon salt and black pepper.
  2. 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.
  3. 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.

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