Fish and Veggies Primavera


Classifications: Main Dishes

Qty Measure Ingredient


1 tablespoon margarine, melted

4 6 oz each fresh or frozen orange roughy fillets, thawed

2 tablespoons lemon juice

pinch pepper

1 clove garlic, minced

1 tablespoon olive or vegetable oil

cup broccoli florets

1 cup cauliflowerets

1 cup carrot, julienned

1 cup fresh mushrooms, sliced

1/2 cup celery, sliced

1/4 teaspoon dried basil

1/4 teaspoon salt

1/4 cup Parmesan cheese, grated

Instructions: Place margarine in a 13-in x9-in x2-in baking dish; add fish and turn to coat. Sprinkle with lemon juice and pepper. Bake, uncovered, at 450* for 5 minutes. Meanwhile, in a large skillet over medium heat, saute garlic in oil. Add the next seven ingredients; stir-fry until vegetables are crisp-tender, about 2-3 minutes. Spoon over the fish; sprinkle with cheese. Bake, uncovered, at 450* for 3-5 minutes or until fish flakes easily with a fork.



Background: Note: Nutritional Analysis: One serving equals 232 calories, 434 mg sodium, 39 mg cholesterol, 7 gm carbohydrate, 29 gm protein, 10 gm fat. DIABETIC EXCHANGES: 4 very lean meat, 1-1/2 vegetable, 1 fat.

NOTE: Cod or haddock fillets may be substituted for the orange roughy.

Serves: 4

Food Exchanges: