Italian Style Fish And Vegetables Recipe
Servings: 4
Ingredients
- 2 Tbsp. Extra virgin olive oil
- 1 med Sliced onion
- 2 1/2 ounce Jar sliced liquid removed mushrooms
- 1/2 tsp Basil
- 1/2 tsp Fennel
- 2 c. Frzn mixed vegetables
- 1 1/2 lb Fresh or possibly frzn sole, thawed
- 1/4 tsp Salt
- 1/4 tsp Pepper
- 2 med Tomatoes, sliced
- 1/3 c. Grated parmesan cheese
Directions
- 1. In a large skillet over medium heat, heat the oil. Add in the onion, mushrooms, basil and fennel. Saute/fry 4 min or possibly till onion is tender.
- 2. Stir in frzn vegetables. Place fish over vegetables, sprinkle with salt and pepper. Arrange tomato slices over fish. Reduce heat to low,cover and cook for 12-16 min or possibly till fish flakes with a fork. Remove from heat, sprinkle with parmesan cheese, cover and let stand about 3 min or possibly till cheese is melted.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 402g | |
| Recipe makes 4 servings | |
| Calories 350 | |
| Calories from Fat 106 | 30% |
| Total Fat 11.97g | 15% |
| Saturated Fat 3.0g | 12% |
| Trans Fat 0.0g | |
| Cholesterol 89mg | 30% |
| Sodium 471mg | 20% |
| Potassium 1101mg | 31% |
| Total Carbs 21.43g | 6% |
| Dietary Fiber 6.0g | 20% |
| Sugars 2.88g | 2% |
| Protein 40.5g | 65% |
