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Fish Fillets Primavera

  • Prep 15 min
  • Total 30 min
  • Ingredients 13
  • Servings 4

Mushrooms provide a simple addition to hearty fish primavera that's ready in just 30 minutes. ...MORE+ LESS-

Ingredients

3
tablespoons margarine or butter
4
(4 to 5-oz.) fresh or frozen orange roughy fish fillets, thawed
1
tablespoon lemon juice
Dash salt and pepper
1
garlic clove, minced
1 1/2
cups fresh broccoli florets
1
cup fresh cauliflower florets
1
cup julienne-cut (2x1/8x1/8-inch) carrots
1
cup sliced fresh mushrooms or 1 (2.5-oz.) jar sliced mushrooms, drained
1/2
cup diagonally sliced celery
1/4
teaspoon salt
1/4
teaspoon dried basil leaves
1/4
cup grated Parmesan cheese

Steps

Hide Images
  • 1
    Heat oven to 450°F. In oven, melt 2 tablespoons of the margarine in 13x9-inch (3 quart) baking dish. Place fish in melted margarine; turn to coat. Sprinkle with lemon juice, salt and pepper. Bake at 450°F. for 5 minutes. Remove from oven.
  • 2
    While fish is baking, in large skillet, melt remaining 1 tablespoon margarine over medium-high heat. Add garlic; cook until lightly browned. Add all remaining ingredients except Parmesan cheese. Cook and stir 5 to 6 minutes or until vegetables are crisp-tender.
  • 3
    Spoon hot vegetables in center of baking dish, moving fish to ends of dish. Sprinkle with Parmesan cheese. Return to oven; bake an additional 3 to 5 minutes or until fish flakes easily with fork.

Expert Tips

  • Orange roughy is a New Zealand fish with firm white flesh and a very mild flavor. It's also low in fat.
  • Any white-fleshed, mild-flavored fish such as flounder, haddock or whitefish can be used in place of the orange roughy.
  • One pound of frozen wrapped fish will thaw in the refrigerator in about 24 hours. To quickly thaw frozen fish, place the fish in a tightly sealed plastic food storage bag; place in cold water, allowing about 1 hour thawing time per pound of fish.

Nutrition Information

Nutrition Facts

Serving Size: 1/4 of Recipe
Calories
240
Calories from Fat
110
% Daily Value
Total Fat
12g
18%
Saturated Fat
3g
15%
Cholesterol
35mg
12%
Sodium
510mg
21%
Total Carbohydrate
8g
3%
Dietary Fiber
3g
12%
Sugars
3g
Protein
26g
% Daily Value*:
Vitamin A
200%
200%
Vitamin C
60%
60%
Calcium
15%
15%
Iron
6%
6%
Exchanges:
1 Vegetable; 3 1/2 Very Lean Meat; 2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.

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