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Prep 20min
Total20min
Ingredients4
Servings4
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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
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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.
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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.
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Nutrition Facts
Serving Size:1 serving
Calories
130
Calories from Fat
20
Total Fat
2g
3%
Saturated Fat
1g
5%
Cholesterol
50mg
17%
Sodium
480mg
20%
Total Carbohydrate
7g
2%
Dietary Fiber
1g
4%
Sugars
4g
Protein
22g
% Daily Value*:
Vitamin A
30%
30%
Vitamin C
10%
10%
Calcium
4%
4%
Iron
4%
4%
Exchanges:
1 Vegetable; 3 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.
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