Sheet Pan Fish and Vegetables

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 25 minutes

材料

1 1/2 pounds skinless, boneless thin white fish fillets

1 pound broccoli, (trimmed and cut into 1-inch florets)

2 tablespoons olive oil

black pepper

2 teaspoons Old Bay seasoning (or other seafood seasoning)

juice of 1/2 lemon

3 garlic cloves, (leave whole or peel and smash with the side of a broad knife)

salt and pepper taste

1 cup sour cream

1 teaspoon Dijon mustard

2 teaspoons fresh dill

1 tablespoon chopped parsley or cilantro

juice of half a lemon and a little lemon zest

1 teaspoon minced garlic

a few drops of hot sauce

salt to taste

手順

Mix the sauce ingredients in a small bowl. Cover and refrigerate until ready to use; you can make the sauce a day before.

Preheat the oven to 350℉ (175℃) with the rack set in the center.

Toss the broccoli with olive oil, salt, and pepper in a large bowl until well coated.

Line a large sheet pan with parchment paper.

Place the fish on one side of the pan and scatter the broccoli (or other vegetables) on the other.

Brush the fish with olive oil, and season with Old Bay or salt and pepper. (You can also season with Old Bay after baking.) Squeeze half a lemon over the fish.

Brush the fish and garlic cloves with olive oil, and season with Old Bay and a little salt and pepper. Squeeze half a lemon over the fish.

Bake for 10-15 minutes or until the fish flakes easily with a fork.

Remove the pan from the oven and let the fish rest for 5 minutes.

Chop the garlic and add a teaspoon or so to the dressing.

Garnish with chopped herbs and lemon zest.

栄養

• カロリー: 360.3 kcal
• 脂肪総量: 18.8 g
• 飽和脂肪: 6.5 g
• コレステロール: 110.5 mg
• ナトリウム: 226.8 mg
• 炭水化物総量: 12.3 g
• 食物繊維: 3.5 g
• 糖質総量: 3.8 g
• タンパク質: 38.8 g