Fish and Vegetable Skillet
208.25 calories/30.15 grams protein per serving
| 2 carrots, cut into thin strips | 59 cal | 1.3 protein |
| 1/4 onion, diced | 12 cal | 0.3 protein |
| 1/4 cup water | 0 cal | 0 protein |
| 2 tbls dry white wine (optional) | 24 cal | 0 protein |
| 1/2 tsp. dried thyme, crushed | 2 cal | 0.1 protein |
| 3/4 lb. broccoli florets | 39 cal | 3.2 protein |
| 11 ounces cream of celery soup | 225 cal | 4.1 protein |
| 1-1/4 lbs. cod fillets, thawed if frozen | 472 cal | 111.6 protein |
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1) Combine first 5 ingredients in a heavy nonstick skillet over medium high heat. 2) Season with pepper to taste and bring to a boil. Cover skillet, reduce heat to low and simmer 5 minutes, or until vegetables are just tender. 3) Stir in broccoli and soup. Raise heat to medium and bring to a boil. 4) Arrange fish in skillet, cover and reduce heat to low. Simmer 10 minutes, spooning sauce over fish occasionally, or until fish flakes easily. Makes about 4 servings. |
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