Regular Foods · Dinner · by Mara
Ironroot's Air-Roasted River Tray
Air-Fryer Fish and Vegetable Tray
One basket carries flaky fish, tender vegetables, and a little sweet potato. This is a regular-food meal; choose a boneless fillet, cook vegetables until truly tender, and use only when each component is cleared.
- Total time
- 35 min
- Yield
- 4 servings
- Serving
- 3–4 ounces fish with about 1/2 cup vegetables
- Texture
- Flaky fish with tender vegetables
Ingredients
- 1 pound boneless white-fish fillets, checked carefully for pin bones
- 1 lemon
- 2 teaspoons salt-free seasoning blend, divided
- 3 cups bite-size vegetables such as zucchini, bell pepper, and broccoli
- 1 small sweet potato, cut into 1/2-inch cubes
- 1 tablespoon olive oil
Directions
- 1
Heat the air fryer to 375°F / 190°C.
- 2
Toss the vegetables and sweet potato with olive oil and half the seasoning. Air-fry in a single layer for 12 to 16 minutes, stirring twice, until very tender.
- 3
Pat the fish dry, check again for bones, and season with the remaining blend and lemon zest.
- 4
Move the vegetables aside, add the fish, and cook 7 to 10 minutes more, until the fish flakes easily and reaches 145°F / 63°C.
- 5
Finish with lemon juice and divide into four servings. Eat protein first, take small bites, and chew thoroughly.
PER SERVING
Nutrition
- Protein
- 26g
- Calories
- 242
- Carbs
- 23g
- Fat
- 6g
- Fiber
- 6g
Nutrition is provided by the source per serving and may vary with the fish, vegetables, and seasoning selected.
Source: Adapted and independently worded from Boston Medical Center's Air Fryer Sheet Pan Dinner with Fish (https://www.bmc.org/recipes/air-fryer-sheet-pan-dinner-fish).
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