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Italian-Style Fish and Vegetables

Pillsbury Kitchens
Updated Aug 19, 2010
Bake-Off® Contest 33, 1988
Louise Bobzin
Park, Florida
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A tasty Italian dinner made with veggies and fish fillets ready in just 35 minutes.

Italian-Style Fish and Vegetables

  • Prep Time 35 min
  • Total 35 min
  • Ingredients 11
  • Servings 6
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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

Instructions

  • Step 
    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.
  • Step 
    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.
  • Step 
    3
    Sprinkle with cheese. Remove skillet from heat; cover and let stand about 3 minutes or until cheese is melted.

Nutrition

210 Calories
9g Total Fat
24g Protein
8g Total Carbohydrate
2g Sugars

Nutrition Facts

Serving Size: 1 serving
Calories
210
Calories from Fat
80
Total Fat
9g
14%
Saturated Fat
2g
10%
Cholesterol
55mg
18%
Sodium
340mg
14%
Total Carbohydrate
8g
3%
Dietary Fiber
2g
8%
Sugars
2g
Protein
24g
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
10%
10%
Calcium
10%
10%
Iron
4%
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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