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Italian Style Fish & Vegetables

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Submitted by cottageman

YIELD

4 servings

PREP

10 min

COOK

20 min

READY

30 min

Ingredients

2 3E+1
TABLESPOONS ML OLIVE OIL
1 1
MEDIUM MEDIUM ONIONS
sliced
2 ½ 72.3
OUNCES ML/G MUSHROOMS, CANNED
drained, sliced
½ 2.5
TEASPOON ML BASIL *
½ 2.5
TEASPOON ML FENNEL BULB
2 473
CUPS ML MIXED VEGETABLES
frozen
2 907.2
POUNDS G SOLE FILLETS
fresh or frozen
¼ 1.3
TEASPOON ML SALT
¼ 1.3
TEASPOON ML BLACK PEPPER
2 2
MEDIUM MEDIUM TOMATOES
sliced
79
CUP ML PARMESAN CHEESE
grated

Directions

In a large skillet over medium heat, heat the oil.

Add the onion.

Add mushrooms, basil and fennel.

Sauté for 4 minutes or until onion is tender.

Stir in frozen vegetables.

Place fish fillets over vegetables, sprinkle with salt and pepper.

Arrange tomato slices over fish. Reduce heat to low, cover and cook 12 to 16 minutes or until fish flakes with a fork.

Remove from heat, sprinkle with parmesan cheese, cover and let stand until cheese melts (about 3 min).

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 383g (13.5 oz)
Amount per Serving
Calories 411 28% from fat
 % Daily Value *
Total Fat 13g 19%
Saturated Fat 3g 16%
Trans Fat 0g
Cholesterol 162mg 54%
Sodium 557mg 23%
Total Carbohydrate 4g 4%
Dietary Fiber 3g 14%
Sugars g
Protein 121g
Vitamin A 52% Vitamin C 19%
Calcium 16% Iron 9%
* based on a 2,000 calorie diet How is this calculated?
Trans-fat Free, Good source of fiber
 
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