Cheesy Fish and Vegetables

Looking for a hearty seafood dinner? Enjoy this cheesy halibut and vegetable dish made in just 20 minutes.

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  • prep time 20 min
  • total time 20 min
  • ingredients 4
  • servings 4
 

Ingredients

1
lb. cod or halibut fillets, cut into serving-sized pieces
1/4
cup dry white wine or chicken broth
1
teaspoon dried parsley flakes
1
(10-oz.) pkg. frozen broccoli, cauliflower and carrots in a pouch in cheese-flavored sauce

SAVE ON THIS RECIPE!

LOCATION

Steps

  • 1 Place cod fillets in large skillet; add wine and parsley. Cover; cook 5 to 10 minutes or until fish flakes easily with fork.
  • 2 Meanwhile, cook vegetables in pouch as directed on package.
  • 3 Remove fish from skillet; place on warm serving platter. Add hot vegetable mixture to hot cooking liquid in skillet; mix well. Spoon mixture over fish. If desired, garnish with additional parsley.
  • 1 Place cod fillets in large skillet; add wine and parsley. Cover; cook 5 to 10 minutes or until fish flakes easily with fork.
  • 2 Meanwhile, cook vegetables in pouch as directed on package.
  • 3 Remove fish from skillet; place on warm serving platter. Add hot vegetable mixture to hot cooking liquid in skillet; mix well. Spoon mixture over fish. If desired, garnish with additional parsley.

EXPERT TIPS

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Expert Tips

Simmering cod or halibut in liquid keeps the fish moist and flavorful, a technique that translates well to almost any mild white fish. Thin fillets from fish such as flounder or sole, however, will cook more quickly.

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 serving
Calories
130
(
Calories from Fat
20),
% Daily Value
Total Fat
2g
2%
(Saturated Fat
1g,
1%
),
Cholesterol
50mg
50%;
Sodium
480mg
480%;
Total Carbohydrate
7g
7%
(Dietary Fiber
1g
1%
  Sugars
4g
4%
),
Protein
22g
22%
;
% Daily Value*:
Vitamin A
30%;
Vitamin C
10%;
Calcium
4%;
Iron
4%;
Exchanges:
1 Vegetable; 3 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.
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