My young children won’t eat the scallions in this recipe, so I leave them whole and remove them before serving. But I’m nonetheless pleased to know I’ve added another flavor to their taste memory that will increase the spectrum of their eating preferences and habits over a lifetime. The mildest types of fish-and thus more acceptable to non-fish or picky eaters-are the flat white fish: flounder, sole, even haddock or tilapia. This is one time when it is okay if the pieces of fish overlap or are even frozen together. It is rare for me to use butter in a recipe, but in this particular case I think it gives the fish a smoother mouth experience, which might be less offensive for difficult or timid eaters. You certainly can use olive oil, or just skip it altogether
Recipe information
Yield
serves 2
Ingredients
Preparation
Step 1
Preheat the oven to 450°F.
Step 2
Spray the inside and lid of a cast-iron Dutch oven with olive oil.
Step 3
Spread the potato evenly in the pot and season lightly with salt. Add the fish fillets. Sprinkle with the garlic, add salt to taste, and dot with the butter.
Step 4
Squeeze the lemon over the fish and add the optional mushrooms. Lay the scallions, if using, atop the fish. Add the carrots and cauliflower, and season lightly with salt.
Step 5
Cover and bake for about 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.
nutrition information
Step 6
Calories: 312
Step 7
Protein: 19g
Step 8
Carbohydrates: 50g
Step 9
Fat: 10g
Step 10
Cholesterol: 34mg
Step 11
Sodium: 125mg
Step 12
Fiber: 10g
