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Cheesy Fish and Vegetables

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Cheesy Fish and Vegetables
  • Prep Time 20 min
  • Total Time 20 min
  • Servings 4
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Looking for a hearty seafood dinner? Enjoy this cheesy halibut and vegetable dish made in just 20 minutes.

Ingredients

1
lb. cod or halibut fillets, cut into serving-sized pieces
1/4
cup dry white wine or chicken broth
1
teaspoon dried parsley flakes
1
(10-oz.) pkg. frozen broccoli, cauliflower and carrots in a pouch in cheese-flavored sauce

Directions

  • 1 Place cod fillets in large skillet; add wine and parsley. Cover; cook 5 to 10 minutes or until fish flakes easily with fork.
  • 2 Meanwhile, cook vegetables in pouch as directed on package.
  • 3 Remove fish from skillet; place on warm serving platter. Add hot vegetable mixture to hot cooking liquid in skillet; mix well. Spoon mixture over fish. If desired, garnish with additional parsley.
Tips  

Simmering cod or halibut in liquid keeps the fish moist and flavorful, a technique that translates well to almost any mild white fish. Thin fillets from fish such as flounder or sole, however, will cook more quickly.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 serving
Calories
130
(
Calories from Fat
20
)
Daily Value
Total Fat
2g
3%
(
Saturated Fat
1g
5%
)
Cholesterol
50mg
17%
Sodium
480mg
20%
Total Carbohydrate
7g
2%
(
Dietary Fiber
1g
4%
,
Sugars
4g
)
Protein
22g
Daily Value*:
Vitamin A
30%
30%
Vitamin C
10%
10%
Calcium
4%
4%
Iron
4%
4%
Exchanges:
1 Vegetable; 3 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.
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