This is a one pan dish that provides a fully balanced meal: protein, starch, and your non-starchy vegetable. You can customize it by using vegetables and seasoning of your choice. Note that if you use a seasoning blend that has salt in it, the sodium content of the meal will increase. This dish will have your kitchen smelling delicious as it roasts!



 

    Serves: 4 servings    Total Time:  50 minutes Prep Time: 15 minutes Cook Time: 35 minutes  

 [  ](#) 

 

 

## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Fish – 1 lb. (4 filets)  Sazón\_Tropical\_Seasoning – 1/2 Teaspoon  Oil\_spray  Lemon\_Juice – 1 Lemon  Vegetables – 3 cups  Sweet\_Potato – 2 medium or 1 large  Olive\_oil – 1 Tablespoon  Salt – ½ teaspoon  Pepper – ¼ teaspoon  

## Instructions

Step 1

Add oil spray to the fish filet. 

Step 2

Marinate the fish with the Sazón Tropical Seasoning and lemon juice. 

Step 3

Chop all the vegetables in small cubes. 

Step 4

Add olive oil, salt and pepper to the vegetables. 

Step 5

Place the vegetables in a pan and cook it in the air fryer for 30 minutes at 400 F, covered. 

Step 6

Add the fish to the pan and cook everything together for 5 minutes at 375 F. 

Step 7

If the fish is ready and the vegetables are soft, it is ready to eat. If the fish is not ready, cook it for 1 minute at a time (be careful to not overcook it).

 

### Notes

When the fish is ready, it will flake apart when cut with a fork.

If the fish is frozen, defrost it in the air fryer for 1-2 minutes before adding the seasoning and then cook it for 3 more minutes.

A substitution option for Sazón Tropical Seasoning to season one filet of fish is 1/4 teaspoon of Adobo Seasoning.

For vegetables you can use any vegetables such as onions, zucchini, eggplant, and carrots.

## Nutrition Information

  Calories: 241.94 Calories Fat: 5.9g Saturated Fat: 1.3g Carbohydrates: Net Carb: 22.88g Dietary Fiber: 6.0g Protein: 26.37g 

## Dietary Restrictions

 Low Fat