Fish fillets

You don't have to be from Kentucky to enjoy this main dish recipe. In fact, it would be great with Minnesota trout fillets.


Ingredients for 1 serving:

4 ounces trout fillets or any local flaky fish, such as salmon

1 tablespoon grated lemon zest

1/2 lemon, thinly sliced

1 tablespoon lemon juice

1 tablespoon extra-virgin olive oil

Kosher salt and freshly grated pepper

1/2 red or yellow bell pepper, julienned

1/2 cup zucchini, peeled and julienned

1 garlic clove, peeled and minced

2 sprigs thyme

1/2 cup navy or white beans, rinsed and drained

Plain Greek yogurt as topping, optional

Cooked brown rice, optional 

Directions: Preheat oven to 400 degrees. In a large mixing bowl, gently toss all ingredients except navy beans, yogurt and rice. On a large piece of parchment paper or aluminum foil, add the fish and beans. Fold the parchment or foil over and crimp and fold so it’s sealed. Bake in the oven for 25 minutes. Let bag sit for 5 minutes before opening. Serve with yogurt and cooked brown rice.

Nutrition: Serves 1. Per serving: 459 calories, 26g fat, 28g carbohydrates, 30g protein

Source: Recipe by By Bill Bingham, Kentucky, from "Kids' "State Dinner" Cookbook, 2016 Healthy Lunchtime Challenge at

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