Fish Fillets Jardinière
- Course Main Dishes
- Prep. Time 10 mins
- Cooking Time 25 mins
- Yields 4 to 6 servings
Preparation
What You Need
Instructions
Melt butter in frypan. Add carrots and onion; sauté 5 minutes. Add water to lemon juice to make 2/3 cup (150 mL).
Combine corn starch, broth mix and savory; stir in lemon juice-water mixture. Add to frypan. Cook and stir over medium heat until mixture comes to a boil and thickens. Reduce heat; cook 1 minute longer.
Stir in zucchini; spread in 15 x 10 x 3/4 inch (2 L) jelly roll pan; top with fish in single layer. Sprinkle with salt; cover with foil. Bake in 450 ºF (230 ºC) oven 25 minutes or until fish flakes easily with a fork.
Remove fish; keep warm. Smoothly combine liquid from fish, vegetables and sauce; serve with fish.
Tips
*If you use fresh fish:
Sauté carrots and onion 5 minutes. Add zucchini; cook 3 more minutes. Increase lemon juice-water mixture to 3/4 cup (175 ml).
View the comments for this recipe and share one of your own!Nutritional Info
Per serving
Energy: 287 CaloriesProtein: 36 g
Carbohydrate: 7 g
Fibre: 1.3 g
Fat: 12 g
Sodium: 363 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient (% DV)*
Calcium:
5 %
/
55
mg
Vitamin B12:
144 %
Vitamin D:
56 %
Vitamin A:
36 %
Phosphorus:
34 %
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
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-
Cathy
April 26th, 2010
Serve this with fried zucchini.
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