Italian-Style Fish & Vegetables
Yield
4 servingsPrep
5 minCook
19 minReady
24 minLow Cholesterol, Trans-fat Free, Good source of fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 2 | tablespoons |
olive oil
or vegetable |
|
| 1 | medium |
onions
sliced |
|
| 2 ½ | ounces |
mushrooms
jar, drained |
|
| ½ | teaspoon |
basil
dried |
*
|
| ½ | teaspoon |
fennel bulb
|
|
| 2 | cups |
mixed vegetables
frozen |
|
| 1 ½ | pounds |
catfish
orange roughy, or sole, thaw if 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
or vegetable |
|
| 1 | medium |
onions
sliced |
|
| 72.3 | ml/g |
mushrooms
jar, drained |
|
| 2.5 | ml |
basil
dried |
*
|
| 2.5 | ml |
fennel bulb
|
|
| 473 | ml |
mixed vegetables
frozen |
|
| 680.4 | g |
catfish
orange roughy, or sole, thaw if frozen |
* |
| 1.3 | ml |
salt
|
|
| 1.3 | ml |
black pepper
|
|
| 2 | medium |
tomatoes
sliced |
|
| 79 | 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.
