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Skillet Fish and Veggies

Skillet Fish and Veggies
  • Prep 25 min
  • Total 25 min
  • Servings 4

You'll only have one pan to wash after cooking up this quick and colorful seafood dish. ...MORE+ LESS-

Ingredients

2
tablespoons butter or margarine
1
cup sliced leeks
1
cup shredded carrots (from 10-oz bag)
1
lb cod fillets, cut into 4 serving pieces
1
can (11 oz) vacuum-packed whole kernel corn or whole kernel corn with red and green peppers whole kernel corn with red and green peppers, drained
Lemon wedges, if desired

Steps

Hide Images
  • 1
    In 10-inch skillet, melt butter over medium-high heat. Cook leeks and carrots in butter 3 minutes, stirring frequently, until softened.
  • 2
    Mound vegetable mixture into 4 piles in skillet. Place 1 piece of fish on each mound. Pour corn over fish. Reduce heat to medium-low. Cover; cook 10 minutes or until fish flakes easily with fork. Serve with lemon wedges.

Expert Tips

  • Snapper, grouper or any fish with mild flavor and medium-firm to firm texture can be used instead of cod.

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
200
Calories from Fat
70
% Daily Value
Total Fat
7g
11%
Saturated Fat
4g
20%
Trans Fat
0g
Cholesterol
75mg
25%
Sodium
550mg
23%
Potassium
630mg
18%
Total Carbohydrate
10g
3%
Dietary Fiber
2g
9%
Sugars
4g
Protein
23g
% Daily Value*:
Vitamin A
110%
110%
Vitamin C
4%
4%
Calcium
6%
6%
Iron
6%
6%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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