Pan seared Whiting with steamed veggie medley
  • Minutes to Prepare:
  • Minutes to Cook:
  • Number of Servings: 5
Ingredients
0.75 tsp Garlic powder0.25 cup Lemon Juice1.5 spear (about 5" long) Broccoli, fresh1.0 ear, medium (6-3/4" to 7-1/2" long) yields Sweet Corn, Fresh0.5 tbsp Parsley1.0 medium (2-1/4" to 3-1/4" dia.) Potato, raw5.0 fillet Whiting (fish)1.0 serving Mini Sweet Bell Peppers (3 peppers to a svg)
Directions
In large skillet heat oil over medium heat, add fish fillets. Sprinkle with herbs and lemon juice. When bottom is lightly browned turn fillets with spatula. And repeat. Meanwhile, after washing all veggies, cut corn into 1 inch lengths. Mix veggies together and place vegetable medley in a double boiler or steamer, add herbs and garlic powder. Steam until desired tenderness. Serve and enjoy. Serving Size: 1 fish fillet with 1 cup of vegetables.

Number of Servings: 5.0

Recipe submitted by SparkPeople user KHEILLER79.
Servings Per Recipe: 5
Nutritional Info Amount Per Serving
  • Calories: 140.6
  • Total Fat: 1.5 g
  • Cholesterol: 60.5 mg
  • Sodium: 107.5 mg
  • Total Carbs: 13.0 g
  • Dietary Fiber: 2.1 g
  • Protein: 18.8 g

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