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Bake-Off® Contest 33, 1988
Park, Florida

Italian-Style Fish and Vegetables

A tasty Italian dinner made with veggies and fish fillets ready in just 35 minutes.

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  • prep time 35 min
  • total time 35 min
  • ingredients 11
  • servings 6
 

Ingredients

2
tablespoons olive or vegetable oil
1
medium onion, sliced
1
(2.5-oz.) jar sliced mushrooms, drained
1/2
teaspoon dried basil leaves
1/2
teaspoon fennel seed
2
cups frozen mixed vegetables
1 1/2
lb. catfish, orange roughy or sole fillets
1/4
teaspoon salt
1/4
teaspoon pepper
2
medium tomatoes, sliced
1/3
cup grated Parmesan cheese

SAVE ON THIS RECIPE!

LOCATION

Steps

  • 1 Heat oil in large skillet over medium heat until hot. Add onion, mushrooms, basil and fennel seed; cook 4 minutes or until onion is tender, stirring occasionally.
  • 2 Stir in frozen vegetables. Place fish over vegetables; sprinkle with salt and pepper. Arrange tomato slices over fish. Reduce heat to low; cover and cook 12 to 16 minutes or until fish flakes easily with fork.
  • 3 Sprinkle with cheese. Remove skillet from heat; cover and let stand about 3 minutes or until cheese is melted.
  • 1 Heat oil in large skillet over medium heat until hot. Add onion, mushrooms, basil and fennel seed; cook 4 minutes or until onion is tender, stirring occasionally.
  • 2 Stir in frozen vegetables. Place fish over vegetables; sprinkle with salt and pepper. Arrange tomato slices over fish. Reduce heat to low; cover and cook 12 to 16 minutes or until fish flakes easily with fork.
  • 3 Sprinkle with cheese. Remove skillet from heat; cover and let stand about 3 minutes or until cheese is melted.

EXPERT TIPS

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Expert Tips

Much of the catfish in your supermarket is likely to have been farm raised, giving it a milder flavor than that of its wild cousins. Any mild-flavored, firm-textured fish can be used in this colorful skillet entree.

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 serving
Calories
210
(
Calories from Fat
80),
% Daily Value
Total Fat
9g
9%
(Saturated Fat
2g,
2%
),
Cholesterol
55mg
55%;
Sodium
340mg
340%;
Total Carbohydrate
8g
8%
(Dietary Fiber
2g
2%
  Sugars
2g
2%
),
Protein
24g
24%
;
% Daily Value*:
Vitamin A
25%;
Vitamin C
10%;
Calcium
10%;
Iron
4%;
Exchanges:
2 Vegetable; 3 Very Lean Meat; 1 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.