Italian-Style Fish and Vegetables

  • Prep 35 min
  • Total 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

Steps

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  • 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.

Notes









Tips

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

Nutrition Information

Nutrition Facts

Serving Size: 1 serving
Calories
210
Calories from Fat
80
% Daily Value
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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