Vegetable Fish Dinner Recipe
My family loves fish and when I plan to serve it, I always fix it in the microwave. It doesn't dry out and is a lot better then frying. This one dish meal is so delicious and will become a favorite of your family as well.--Paula Marchesi, Lenhartsville, Pennsylvania
Quick
Diabetic Exchange
TOTAL TIME: Prep/Total Time: 15 min.
MAKES: 2 servings
Ingredients
2 orange roughy fillets (6 ounces each)
2 tablespoons minced chives
2 teaspoons minced fresh thyme
1 medium lime, thinly sliced
3 cups frozen Italian vegetables, thawed
2 teaspoons butter, melted
1/4 teaspoon salt
1/8 teaspoon pepper
Directions
Place fish fillets in an 8-in. square microwave-safe dish.
Sprinkle with chives and thyme. Top with lime and vegetables. Drizzle with butter; sprinkle with salt and pepper.
Cover and microwave on high for 5-7 minutes or until fish flakes easily with a fork and vegetables are heated through. Yield: 2 servings.
Editor's Note: This recipe was tested in a 1,100-watt microwave.
Nutritional Facts
1 fillet with 1-1/2 cups vegetables equals 247 calories, 5 g fat (2 g saturated fat), 112 mg cholesterol, 517 mg sodium, 16 g carbohydrate, 6 g fiber, 31 g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1 fat.
Originally published as Vegetable Fish Dinner in Simple & Delicious July/August 2008, p17
Beth Layman :)
My family loves fish and when I plan to serve it, I always fix it in the microwave. It doesn't dry out and is a lot better then frying. This one dish meal is so delicious and will become a favorite of your family as well.--Paula Marchesi, Lenhartsville, Pennsylvania
Quick
Diabetic Exchange
TOTAL TIME: Prep/Total Time: 15 min.
MAKES: 2 servings
Ingredients
2 orange roughy fillets (6 ounces each)
2 tablespoons minced chives
2 teaspoons minced fresh thyme
1 medium lime, thinly sliced
3 cups frozen Italian vegetables, thawed
2 teaspoons butter, melted
1/4 teaspoon salt
1/8 teaspoon pepper
Directions
Place fish fillets in an 8-in. square microwave-safe dish.
Sprinkle with chives and thyme. Top with lime and vegetables. Drizzle with butter; sprinkle with salt and pepper.
Cover and microwave on high for 5-7 minutes or until fish flakes easily with a fork and vegetables are heated through. Yield: 2 servings.
Editor's Note: This recipe was tested in a 1,100-watt microwave.
Nutritional Facts
1 fillet with 1-1/2 cups vegetables equals 247 calories, 5 g fat (2 g saturated fat), 112 mg cholesterol, 517 mg sodium, 16 g carbohydrate, 6 g fiber, 31 g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1 fat.
Originally published as Vegetable Fish Dinner in Simple & Delicious July/August 2008, p17
Beth Layman :)
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