Sautéed Fish With Red Onions and Sweet Vegetable Medley
Meal Time - 30 minutes / Serves 4
Cooking Sequence
- Prepare fish and begin to cook - 15 minutes
- Prepare vegetables, complete fish and serve - 15 minutes
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Sautéed Fish With Red Onions
Ingredients
10–12 sprigs fresh cilantro (rinsed)
2 tablespoons extra-virgin olive oil
2 teaspoons minced garlic
5 ounces 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, if needed)
1/2 teaspoon kosher salt
1/4 teaspoon pepper
Steps
- Preheat large sauté pan on medium-high 2–3 minutes. Coarsely chop cilantro; set aside.
- Place oil in pan; swirl to coat. Add garlic and onions; cook 1–2 minutes or until garlic is slightly softened.
- Stir in vinegar and sugar; cook 4–6 minutes or until onions are softened. Meanwhile, season both sides of fish with salt and pepper (wash hands).
- Place fish in sauté pan (wash hands), moving onions to cover fish. Reduce heat to medium-low; cover and cook about 15 minutes (without turning) or until internal temperature reaches 145°F and flesh is opaque and flakes easily with a fork. Sprinkle fish with cilantro; serve.
CALORIES (per 1/4 recipe) 250kcal; FAT 10g; CHOL 85mg;
SODIUM 230mg; CARB 6g; FIBER 1g; PROTEIN 35g;
VIT A 2%; VIT C 4%; CALC 2%; IRON 6%
Sweet Vegetable Medley
Ingredients
12 ounces fresh carrot, broccoli, and cauliflower medley (4 cups)
2 tablespoons water
1/4 cup apricot fruit spread
1/2 teaspoon minced garlic
1/2 teaspoon chile pepper blend paste
1/4 teaspoon kosher salt
Steps
- Cut vegetables into evenly sized pieces, if needed; place with water in microwave-safe bowl. Cover and microwave on HIGH 2–3 minutes or until broccoli begins to soften.
- Meanwhile, place remaining ingredients (except salt) in large sauté pan. Cook on medium-high 2–3 minutes, stirring occasionally, or until mixture melts.
- Stir vegetables into apricot mixture; sprinkle with salt. Cook 2–3 minutes, stirring occasionally, or until vegetables are desired tenderness. Serve.
CALORIES (per 1/4 recipe) 80kcal; FAT 0g; CHOL 0mg;
SODIUM 120mg; CARB 18g; FIBER 2g; PROTEIN 2g;
VIT A 100%; VIT C 70%; CALC 2%; IRON 4%
Utensils & Cookware
- 2 large sauté pans (1 with lid)
- microwave-safe bowl with lid
- cooking spoons
- meat thermometer
- knife and cutting board
- measuring utensils
Shortcuts & Tips
Cut larger florets into smaller pieces to ensure that the vegetables all cook evenly.
Recipe Version 09/07-0099
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