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Publix Aprons Recipes

Sautéed Fish With Red Onions and Sweet Vegetable Medley

Total Time - 30 minutes / Makes 4 Servings

Sensible RecipeSensible Recipe What's This?

Cooking Sequence

  • Prepare fish and begin to cook - 15 minutes
  • Prepare vegetables, complete fish and serve - 15 minutes

Sautéed Fish With Red Onions and Sweet Vegetable Medley

Sautéed Fish With Red Onions

Ingredients
2 tablespoons extra-virgin olive oil
2 teaspoons minced garlic
5 oz pre-sliced red onions (1 1/4 cups)
1/4 cup cider vinegar
2 teaspoons sugar
4 tilapia (snapper or basa) fillets (1 1/2 lb; thawed)
1 tablespoon fresh cilantro (coarsely chopped)

Steps
  1. Preheat large sauté pan on medium-high 2-3 minutes. Place oil in pan, then add garlic and onions; cook 1–2 minutes to soften garlic.
  2. Stir in vinegar and sugar; cook 4–6 minutes or until onions are softened.
  3. Check fish for bones and place fish in pan (wash hands), moving onions to cover fish. Reduce heat to medium-low and cover; cook about 15 minutes, without turning, or until 145°F (or flesh is opaque and flakes easily).
  4. Chop cilantro; sprinkle over fish and serve.


CALORIES (per 1/4 recipe) 230kcal; FAT 10g; CHOL 65mg; SODIUM 65mg; CARB 6g; FIBER 0g; PROTEIN 30g; VIT A 2%; VIT C 4%; CALC 2%; IRON 6%
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Sweet Vegetable Medley

Ingredients
12 oz fresh carrot, broccoli, and cauliflower medley (4 cups)
2 tablespoons water
1/4 cup apricot preserves
1/2 teaspoon minced garlic
1/2 teaspoon chile pepper blend paste


Steps
  1. Cut vegetables into same-size pieces; add water and cover. Microwave on HIGH 2–3 minutes or until broccoli begins to soften.
  2. Place remaining ingredients in large sauté pan. Cook and stir on medium-high 2–3 minutes or until mixture melts.
  3. Stir vegetables into apricot mixture. Cook and stir 2–3 minutes or until tender. Serve.


CALORIES (per 1/4 recipe) 80kcal; FAT 0g; CHOL 0mg; SODIUM 55mg; CARB 18g; FIBER 2g; PROTEIN 2g; VIT A 15%; VIT C 30%; CALC 2%; IRON 2%
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Shopping List

Add items to your grocery list by clicking on the Add to My Grocery List next to any item below.

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ADD ALL 10 ITEMS TO LIST

Dry Grocery
Add to your grocery list 1/4 cup apricot preserves
Add to your grocery list 1/4 cup cider vinegar

Produce
Add to your grocery list 1/2 tsp chile pepper blend paste
Add to your grocery list 12 oz (4 cups) fresh carrot, broccoli, and cauliflower medley
Add to your grocery list 10-12 sprigs  fresh cilantro
Add to your grocery list 2 1/2 tsp minced garlic
Add to your grocery list 5 oz (1 1/4 cups) pre-sliced red onions

Seafood
Add to your grocery list 4 tilapia (snapper or basa) fillets (1 1/2 lb)

From Your Pantry
Add to your grocery list 2 tbsp extra-virgin olive oil
Add to your grocery list 2 tsp sugar

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Utensils & Cookware

  • 2 large sauté pans (1 with lid)
  • microwave-safe bowl with lid
  • cooking spoons
  • meat thermometer
  • knife and cutting board
  • measuring utensils
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Aprons Advice

Complete your meal with a brown rice blend, fresh salad blend, warm crusty bread, and fresh seasonal fruit.
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Recipe Version seaf0099