For some strange reason, I enjoy fish for dinner in the summertime. Yes, I really said that. Don’t be too concerned, however, since I still don’t like lobster and you’ll never catch me smashing a crawfish out of its shell. But whatever the reason, I have found that I enjoy a light summer supper of fish and veggies. I guess it makes me dream of the beach, and those cool ocean breezes.
So here’s a great supper recipe that uses lots of fresh veggies to make an easy supper that takes only a few moments to whip together. And in our family it’s gotten the kid seal of approval as well, so it’s a sure winner!
FISH AND VEGGIES PRIMAVERA
Recipe from Taste of Home Quick Cooking Annual Recipes 1999
1 T margarine or butter, melted (I use SmartBalance sticks)
4 fresh or frozen fish fillets (I use tilapia, but you can substitute orange roughy, cod, or haddock)
2 T lemon juice
pinch pepper
1 garlic clove, minced
1 T olive oil
1 1/2 C broccoli florets
1 C cauliflowerets
1 C julienned carrots
1 C sliced fresh mushrooms
1/2 C sliced celery
1/4 t dried basil
1/4 t salt
1/4 C grated Parmesan cheese
Place margarine in a 13″x9″x2″ baking dish; add fish and turn to coat. Sprinkle with lemon juice and pepper. Bake, uncovered, at 450 degrees for 5 minutes.
Meanwhile, in a large skillet over medium heat, saute garlic in oil. Add the remaining veggies and seasonings; stir-fry until veggies are crisp-tender, about 2-3 minutes. Spoon over the fish; sprinkle with cheese.
Bake, uncovered, at 450 degrees for 3-5 minutes or until fish flakes easily with a fork.
Yield: 4 servings
Nutritional analysis: 232 calories, 434 gm sodium, 39 mg cholesterol, 7 gm carbohydrate, 29 gm protein, 10 gm fat
Side Note: I have used a 12-16 oz. bag of frozen cauliflower/broccoli cuts in place of the fresh when I am in a pinch. Just saute’ a little longer to be sure the frozen veggies thaw completely and cook up a little before baking.