Fish and Veggies Primavera Recipe

5 1
Fish and Veggies Primavera Recipe
Fish and Veggies Primavera Recipe photo by Taste of Home
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Fish and Veggies Primavera Recipe

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5 1
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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.
MAKES:
4 servings
TOTAL TIME:
Prep/Total Time: 30 min.
MAKES:
4 servings
TOTAL TIME:
Prep/Total Time: 30 min.

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

Nutritional Facts

1 each: 232 calories, 10g fat (0 saturated fat), 39mg cholesterol, 434mg sodium, 7g carbohydrate (0 sugars, 0 fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 vegetable, 1 fat.

  • 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
  1. 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.
  2. 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.
Originally published as Fish and Veggies Primavera in Quick Cooking May/June 1998, p42

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