Italian-Style Fish and Vegetables

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

  • 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
  • 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.
  • 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.
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