Sautéed Fish With Red Onions and Sweet Vegetable Medley
Total Time - 30 minutes / Makes 4 Servings
Cooking Sequence
- Prepare fish and begin to cook - 15 minutes
- Prepare vegetables, complete fish and serve - 15 minutes
|
|
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
- 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.
- Stir in vinegar and sugar; cook 4–6 minutes or until onions are softened.
- 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).
- 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%
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
- Cut vegetables into same-size pieces; add water and cover. Microwave on HIGH 2–3 minutes or until broccoli begins to soften.
- Place remaining ingredients in large sauté pan. Cook and stir on medium-high 2–3 minutes or until mixture melts.
- 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%
Utensils & Cookware
- 2 large sauté pans (1 with lid)
- microwave-safe bowl with lid
- cooking spoons
- meat thermometer
- knife and cutting board
- measuring utensils
Apron's Advice
Complete your meal with a brown rice blend, fresh salad blend, warm crusty bread, and fresh seasonal fruit.
Recipe Version R-01/10-0099
next to any item below.
to indicate that it has been added.
