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Fish and Veggies Primavera

By: Annette White

"'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."

Rate/Review | Read Reviews (2)

Prep Time:
15 Min

Cook Time:
15 Min

Ready In:
30 Min

Servings (Help)

US Metric Calculate

Original Recipe Yield 4 servings

Ingredients

1 tablespoon butter, melted
4 fresh or frozen orange roughy fillets (6 ounces each), thawed
2 tablespoons lemon juice
1 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. x 2-in. baking dish; add fish and turn to coat. Sprinkle with lemon juice and pepper. Bake, uncovered, at 450 degrees F 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 degrees F for 3-5 minutes or until fish flakes easily with a fork.

Footnotes

Nutritional Analysis: One serving equals 232 calories, 434 mg sodium, 39 mg cholesterol, 7 gm carbohydrate, 29 gm protein, 10 gm fat. Diabetic Exchanges: 4 very lean meat, 1-1/2 vegetable, 1 fat. Editor's Note: Cod or haddock fillets may be substituted for the orange roughy.