Italian Style Fish & Vegetables
Yield
4 servingsPrep
10 minCook
20 minReady
30 minTrans-fat Free, Good source of fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 2 | tablespoons |
olive oil
|
|
| 1 | medium |
onions
sliced |
|
| 2 ½ | ounces |
mushrooms, canned
drained, sliced |
|
| ½ | teaspoon |
basil
|
*
|
| ½ | teaspoon |
fennel bulb
|
|
| 2 | cups |
mixed vegetables
frozen |
|
| 2 | pounds |
sole fillets
fresh or frozen |
|
| ¼ | teaspoon |
salt
|
|
| ¼ | teaspoon |
black pepper
|
|
| 2 | medium |
tomatoes
sliced |
|
| ⅓ | cup |
Parmesan cheese
grated |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 3E+1 | ml |
olive oil
|
|
| 1 | medium |
onions
sliced |
|
| 72.3 | ml/g |
mushrooms, canned
drained, sliced |
|
| 2.5 | ml |
basil
|
*
|
| 2.5 | ml |
fennel bulb
|
|
| 473 | ml |
mixed vegetables
frozen |
|
| 907.2 | g |
sole fillets
fresh or frozen |
|
| 1.3 | ml |
salt
|
|
| 1.3 | ml |
black pepper
|
|
| 2 | medium |
tomatoes
sliced |
|
| 79 | 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).
