How about a little taste from the sea to go along with your vegetables tonight. Fresh Perch have a moist, transluscent deep pink flesh with no fishy odor. Cooked, the lean meat is white, with a mild sweet flavor and firm but flaky texture. This nearly one dish meal needs only a side serving of basmati rice to complete it and serves 6.
- 6 Ocean Perch filets (5 oz each)
- Freshly ground black pepper
- 3 tbsp olive oil, divided
- 3 medium zucchini, thickly sliced
- 6 ripe, medium tomatoes, quartered and seeded
- 2 medium red onions, cut into wedges
- 1 large red bell pepper, thickly sliced
- 1 large green bell pepper, thickly sliced
- 4 large cloves garlic, coarsely chopped
- 8 sprigs fresh thyme, or 2 tbsp dried thyme
- 1/2 bunch fresh basil, leaves finely sliced
- 3 tbsp balsamic vinegar
1. Preheat the oven to 450 f.
2. Season the fish with black pepper and brush with 1 tbsp olive oil
3. In a large baking dish, combine zucchini, tomatoes, onions, bell peppers, garlic, thyme and the remaining 2 tbsp olive oil. Spread in one layer. Season to taste with salt and pepper.
4. Bake for 18 to 20 minutes, stirring occasionally. Reduce the oven heat to 350 f. Arrange the fillets over the vegetables and roast for 6 to 9 minutes, or unti the fish flakes easily.
5. Transfer the fillets carefully to a warm plate and cover.
6. Arrange the vegetables on 6 warm plates and sprinkle with the basil leaves and a drizzle of balsamic vinegar. Top with the fillets.
Per serving: 239 calories, 7g carbohydrates, 29g protein, 10g fat, 5g fiber
If you can not buy Perch at your local grocer, Trout makes an excellent substitute.