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Italian-Style Fish & Vegetables

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Recipe

 

Yield

4 servings

Prep

5 min

Cook

19 min

Ready

24 min
Low Cholesterol, Trans-fat Free, Good source of fiber

Ingredients

Amount Measure Ingredient Features
2 tablespoons olive oil
or vegetable
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1 medium onions
sliced
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2 ½ ounces mushrooms
jar, drained
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½ teaspoon basil
dried
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½ teaspoon fennel bulb
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2 cups mixed vegetables
frozen
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1 ½ pounds catfish
orange roughy, or sole, thaw if frozen
*
¼ teaspoon salt
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¼ teaspoon black pepper
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2 medium tomatoes
sliced
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cup Parmesan cheese
grated
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Ingredients

Amount Measure Ingredient Features
3E+1 ml olive oil
or vegetable
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1 medium onions
sliced
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72.3 ml/g mushrooms
jar, drained
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2.5 ml basil
dried
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2.5 ml fennel bulb
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473 ml mixed vegetables
frozen
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680.4 g catfish
orange roughy, or sole, thaw if frozen
*
1.3 ml salt
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1.3 ml black pepper
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2 medium tomatoes
sliced
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79 ml Parmesan cheese
grated
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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

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Nutrition Facts

Serving Size 153g (5.4 oz)
Amount per Serving
Calories 14557% 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?
 

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