FISH AND VEGGIES PRIMAVERA
"The most time-consuming thing about this recipe is chopping the vegetables-and that takes just seconds," notes Annette White of Whittier, California. Broccoli, cauliflower and carrots perk up her seafood entree, which goes from oven to table in less than half an hour.
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 14
Steps:
- Place the butter in a 13-in. x 9-in. baking dish; add fish and turn to coat. Sprinkle with lemon juice and pepper. Bake, uncovered, at 450° for 5 minutes. , Meanwhile, in a large skillet over medium heat, saute garlic in oil. Add the next seven ingredients; stir-fry until vegetables are crisp-tender, about 2-3 minutes. Spoon over the fish; sprinkle with Parmesan cheese. Bake, uncovered, at 450° for 3-5 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 232 calories, Fat 10g fat (0 saturated fat), Cholesterol 39mg cholesterol, Sodium 434mg sodium, Carbohydrate 7g carbohydrate (0 sugars, Fiber 0 fiber), Protein 29g protein. Diabetic Exchanges
SKILLET FISH AND VEGETABLES
Looking for a seafood dinner? Then check out this flavorful fish and vegetables skillet recipe that is ready in 20 minutes.
Provided by Betty Crocker Kitchens
Categories Entree
Time 20m
Yield 4
Number Of Ingredients 7
Steps:
- In 12-inch nonstick skillet, combine broth, carrots, celery and parsley flakes. Bring to a boil. Reduce heat to medium-low; cover and cook 3 minutes.
- Uncover skillet; return to a boil. Stir in rice. Top with orange roughy fillets; sprinkle with garlic-pepper blend. Reduce heat to medium-low; cover and cook 10 to 15 minutes or until liquid is absorbed and center of fish flakes easily with fork. Garnish with fresh parsley sprigs if desired.
Nutrition Facts : Calories 250, Carbohydrate 33 g, Cholesterol 25 mg, Fiber 3 g, Protein 23 g, SaturatedFat 0 g, ServingSize 1 Serving, Sodium 460 mg, Sugar 2 g
STEAMED FISH AND VEGETABLES
Everyone who tries this dish is amazed at how simple it is to prepare. Plus, it's tasty and low in fat.-Marilyn Newcomer, Menifee, California
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 1 serving.
Number Of Ingredients 7
Steps:
- Place fish on a 15x12-in. piece of heavy-duty foil. Add the vegetables and sprinkle with the lemon juice, parsley, lemon-pepper and dill. Fold foil over and fold in edges twice, forming a pouch. , Place on a baking sheet. Bake at 450° for 15-20 minutes or until vegetables are tender and fish flakes easily with a fork. Carefully open pouch and allow steam to escape.
Nutrition Facts :
FISH AND VEGETABLES
Provided by Barbara Kafka
Categories dinner, easy, quick, one pot, main course
Time 15m
Yield 4 servings
Number Of Ingredients 10
Steps:
- Place fish in the center of an oval dish 14 by 9 by 2 inches. Sprinkle with salt. Top with the mushrooms and broccoli. Arrange green beans and carrots around the fish.
- Mix lemon juice, oil, pepper and herbs together in a small bowl. Pour over the fish and vegetables.
- Cover tightly with microwave plastic wrap. Cook at 100 percent power in a high-power oven for 8 minutes, or until carrots are cooked. Prick plastic to release steam.
- Remove from oven and uncover. Serve hot.
Nutrition Facts : @context http, Calories 229, UnsaturatedFat 6 grams, Carbohydrate 10 grams, Fat 8 grams, Fiber 2 grams, Protein 31 grams, SaturatedFat 1 gram, Sodium 629 milligrams, Sugar 4 grams, TransFat 0 grams
FISH AND VEGETABLE STIR-FRY
Make and share this Fish and Vegetable Stir-Fry recipe from Food.com.
Provided by nate masters
Categories One Dish Meal
Time 16m
Yield 1 serving(s)
Number Of Ingredients 9
Steps:
- Mix all ingredients in a skillet and cook on a stove top flame low heat.
- Cover with a lid right away let steam until fish is done usually only 5-7 minutes depending on thickness of fish.
- Then pour out excess liquid and serve the rest.
Nutrition Facts : Calories 335.1, Fat 3.5, SaturatedFat 0.4, Sodium 639.3, Carbohydrate 66.5, Fiber 25.2, Sugar 21, Protein 26.4
BAKED FISH WITH FROZEN VEGETABLES
Quick, simple, and delicious baked fish dish with vegetables. Great for any fish and could be made with things you normally have in your pantry. Serve with wild rice.
Provided by newcook
Categories Main Dish Recipes Seafood Main Dish Recipes Cod
Time 45m
Yield 4
Number Of Ingredients 9
Steps:
- Preheat the oven to 400 degrees F (200 degrees C). Lightly grease a 2-quart baking dish with olive oil.
- Combine mixed vegetables, water, celery, onion, and garlic in the bottom of the prepared baking dish. Season with paprika, salt, and pepper.
- Lightly season cod fillets and layer on top of vegetables.
- Place in the preheated oven and immediately reduce the heat to 350 degrees F (175 degrees C). Bake until fish flakes easily with a fork, about 30 minutes.
Nutrition Facts : Calories 209.9 calories, Carbohydrate 18.4 g, Cholesterol 41.6 mg, Fat 4.8 g, Fiber 5.4 g, Protein 24.7 g, SaturatedFat 0.7 g, Sodium 147.7 mg, Sugar 0.8 g
FISH AND VEGETABLE FOIL PACKETS
Steps:
- Preheat the oven to 400 degrees F (200 degrees C). Cut 4 squares of aluminum foil.
- Place 1/2 cup zucchini in the center of 1 piece of foil. Add 1/4 cup potatoes and 1 cod fillet; season with salt and pepper. Layer with 1/4 of the onion slices, 1/4 cup tomatoes, and 1/4 of the basil. Fold foil over vegetables, crimp edges to seal tightly, and place on a baking sheet. Repeat to make remaining packets.
- Bake in the preheated oven until vegetables are tender and fish flakes easily with a fork, about 20 minutes.
Nutrition Facts : Calories 174.6 calories, Carbohydrate 13.1 g, Cholesterol 51.9 mg, Fat 1.2 g, Fiber 2.4 g, Protein 27.6 g, SaturatedFat 0.2 g, Sodium 151.9 mg, Sugar 2.5 g
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