White Fish and Veggies

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Per Serving: 178 Calories; 9g Fat (45.2% calories from fat); 19g Protein; 6g Carbohydrate; 2g Dietary Fiber; 27mg Cholesterol; 166mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fat.

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  • 6

Ingredients

  • 6 pieces fish fillets -- thawed if necessary (I buy inexpensive frozen fish fillets)
  • Salt and pepper
  • 3 tablespoons oil -- divided
  • 1 cup carrots -- thinly sliced
  • 1 cup celery -- thinly sliced
  • 1 cup green onions -- diagonally sliced
  • 1 cup broccoli florets
  • ¼ teaspoon salt
  • ¼ teaspoon ground ginger
  • ¼ cup chicken broth
  • 2 teaspoons cornstarch
  • 1 teaspoon grated lemon

Preparation

Step 1

Cut fish into one inch cubes. Season fish with salt and pepper. Sauté in 2 tablespoons oil until barely cooked; remove fish from skillet.

Sauté vegetables in remaining oil until crisp-tender. Return fish to skillet. Add salt and ginger. Combine chicken broth, cornstarch and lemon peel; add to fish mixture. Cook and stir until thickened and fish flakes when tested with a fork.

SERVING SUGGESTIONS: Baked potatoes, baked butternut squash and some
steamed kale would be delicious!

VEGETARIANS: Substitute tofu for the fish and you're there!

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