Fish and Veggies Primavera Recipe

Fish and Veggies Primavera Recipe photo by Taste of Home

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"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.

This recipe is:

Quick

Diabetic Friendly

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Fish and Veggies Primavera Recipe

Prep/Total Time: 30 min.

Yield: 4 Servings

15 15 30

Ingredients

1 tablespoon butter, melted
4 orange roughy fillets (6 ounces each)
2 tablespoons lemon juice
Pinch pepper
1 garlic clove, minced
1 tablespoon olive oil
1-1/2 cups broccoli florets
1 cup cauliflowerets
1 cup julienned carrots
1 cup sliced fresh mushrooms
1/2 cup sliced celery
1/4 teaspoon dried basil
1/4 teaspoon salt
1/4 cup grated Parmesan cheese

Directions

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. Yield: 4 servings.

Editor's Note: Cod or haddock fillets may be substituted for the orange roughy.

Nutritional Facts 1 serving equals 232 calories, 434 mg sodium, 39 mg cholesterol, 7 gm carbohydrate, 29 gm protein, 10 gm fat. Diabetic Exchanges: 4 lean meat, 1-1/2 vegetable, 1 fat.

Originally published as Fish and Veggies Primavera in Quick Cooking May/June 1998, p42