Learn how to make White Fish Baked over Vegetables, one of Rita's recipes for women's health.

White Fish Baked over Vegetables


  • 4 (4-ounce) white fish such as sole, flounder, etc.
  • 2 tablespoons Italian dressing
  • 1 tablespoon fine unseasoned bread crumbs
  • 1 tablespoon grated Parmesan cheese
  • ¼ teaspoon paprika
  • 1 tablespoon olive oil
  • 2 cups broccoli floret
  • 1 cup fresh or frozen corn kernels, thawed
  • 1 red bell pepper, cut into thin strips
  • 1 small red onion, thinly sliced
  • 2 tablespoons chopped parsley
  • 1 tablespoon chopped fresh basil
  • Salt to taste
  • 1/8 teaspoon black pepper


  1. Place fish in shallow baking dish. Brush lightly with Italian dressing. Cover and refrigerate. In small bowl, combine bread crumbs with Parmesan cheese and paprika until blended.
  2. Preheat oven to 425 degrees. Brush a large baking dish with oil. In large bowl, combine broccoli, corn, red pepper, onion, parsley, basil, salt and pepper.
  3. Spread vegetable mixture in baking dish. Cover with foil and bake until vegetables are tender about 35-40 minutes.
  4. Uncover dish and top vegetables with fish fillets. Cover again and bake until fish is barely cooked and still moist in thickest part, about 8-10 minutes. Uncover, sprinkle with bread crumb mixture, and continue to bake, uncovered, until topping is golden, about 2-3 minutes.

Makes 4 servings.