Quick Fish

Need dinner ideas in a hurry?  I first shared a variation of this recipe while teaching a nutrition and exercise class for diabetics as a staff nutritionist for the Y, and it quickly became a favorite.  It has all the goodness of fried fish without the extra calories.  The dressing and fish itself provide heart-healthy fats, and herbs give great flavor.  As an added bonus, it’s ready in 20 minutes or less!

Quick Baked Fish Sandwich (Serves 4)


4 flounder filets

¼ teaspoon dried dill

¼ teaspoon dried parsley

¼ teaspoon grated lemon zest

1/8 teaspoon ground black pepper

4 toasted, lower-sodium sandwich thins or rolls (split)

1 cup bagged greens with shredded carrots and cabbage

1/8 cup golden raisins

Oil and vinegar

Preheat oven to 400°F.  Cover a baking sheet with foil.  Place filets on foil-lined sheet.  Combine dill, parsley, lemon and pepper, and sprinkle over fish.  Bake 18-20 minutes or until fish reaches an internal temperature of 140°F.  Place one filet on each sandwich thin or roll, and top each with ¼ cup of bagged greens and a few raisins.  Drizzle greens with oil and vinegar, and serve sandwich warm.

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