Search
by Ingredient

Italian-Style Fish & Vegetables

Empty starEmpty starEmpty starEmpty starEmpty star

Submitted by KC1FENTON

YIELD

4 servings

PREP

5 min

COOK

19 min

READY

24 min

Ingredients

2 3E+1
TABLESPOONS ML OLIVE OIL
or vegetable
1 1
MEDIUM MEDIUM ONIONS
sliced
2 ½ 72.3
OUNCES ML/G MUSHROOMS
jar, drained
½ 2.5
TEASPOON ML BASIL
dried *
½ 2.5
TEASPOON ML FENNEL BULB
2 473
CUPS ML MIXED VEGETABLES
frozen
1 ½ 680.4
POUNDS G CATFISH
orange roughy, or sole, thaw if 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

Heat oil in large skillet over medium heat until hot.

Add onion, mushrooms, basil and fennel; cook 4 minutes or until onion is tender, stirring occasionally.

Stir in frozen vegetables.

Place fish over vegetables; sprinkle with salt and pepper.

Arrange tomatoes slices over fish.

Reduce heat to low; cover and cook 12 to 16 minutes or until fish flakes easily with fork.

Sprinkle with cheese.

Remove skillet from heat; cover and let stand about 3 minutes or until cheese is melted.

* not incl. in nutrient facts Arrow up button

Comments


 

 

Nutrition Facts

Serving Size 153g (5.4 oz)
Amount per Serving
Calories 145 57% from fat
 % Daily Value *
Total Fat 9g 14%
Saturated Fat 2g 12%
Trans Fat 0g
Cholesterol 7mg 2%
Sodium 295mg 12%
Total Carbohydrate 4g 4%
Dietary Fiber 3g 13%
Sugars g
Protein 11g
Vitamin A 50% Vitamin C 19%
Calcium 12% Iron 4%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Trans-fat Free, Good source of fiber
 
More health news

Email this recipe