Pan seared Whiting with steamed veggie medley

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Nutritional Info
  • Servings Per Recipe: 5
  • 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

View full nutritional breakdown of Pan seared Whiting with steamed veggie medley calories by ingredient
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Introduction

Whiting fillets, pan seared in lemon and herbs served with a side of steamed vegetables. Whiting fillets, pan seared in lemon and herbs served with a side of steamed vegetables.
Number of Servings: 5

Ingredients

    0.75 tsp Garlic powder
    0.25 cup Lemon Juice
    1.5 spear (about 5" long) Broccoli, fresh
    1.0 ear, medium (6-3/4" to 7-1/2" long) yields Sweet Corn, Fresh
    0.5 tbsp Parsley
    1.0 medium (2-1/4" to 3-1/4" dia.) Potato, raw
    5.0 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.

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