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Lemony Fish Dinner

Healthy.Eater's picture
Ingredients
  Frozen fish fillets 16 Ounce (1 package)
  Frozen cut broccoli 10 Ounce (1 package)
  Water 1⁄2 Cup (8 tbs)
  Sliced yellow summer squash/Zucchini 1 Cup (16 tbs)
  Cold water 1⁄2 Cup (8 tbs)
  Finely shredded lemon peel 3⁄4 Teaspoon
  Lemon juice 2 Tablespoon
  Corn starch 4 Teaspoon
  Honey 4 Teaspoon
  Soy sauce 1 Tablespoon
Directions

Thaw fish for 30 minutes.
Cut partially thawed fish into 5 pieces Place fish in a greased shallow baking pan.
Bake, uncovered, in a 350° oven for 30 to 35 minutes or till fish flakes easily with a fork.
Meanwhile, in a medium saucepan bring broccoli and 1/2 cup water to boiling.
Separate broccoli with a fork.
Stir in sliced yellow squash or zucchini.
Cover and cook for 5 to 7 minutes or till vegetables are crisp-tender.
Drain.
Meanwhile, make sauce.
In a small saucepan combine 1/2 cup cold water, lemon peel and juice, cornstarch, honey, and soy sauce.
Cook and stir till thickened and bubbly, then cook and stir for 2 minutes more.
Reserve 1/4 cup of sauce; set aside.
Add vegetables to sauce in pan; toss gently.
Cook till heated through.
Place vegetable mixture on a serving platter.
Arrange fish on top of vegetable mixture.
Spoon reserved sauce over fish.

Recipe Summary

Method: 
Baked
Ingredient: 
Fish
Interest: 
Healthy

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 655 Calories from Fat 88

% Daily Value*

Total Fat 10 g15.4%

Saturated Fat 0 g0.02%

Trans Fat 0 g

Cholesterol 300 mg100%

Sodium 1315.9 mg54.8%

Total Carbohydrates 56 g18.7%

Dietary Fiber 9.4 g37.7%

Sugars 23 g

Protein 89 g177.3%

Vitamin A 38.3% Vitamin C 253.3%

Calcium 34.1% Iron 11.4%

*Based on a 2000 Calorie diet

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Lemony Fish Dinner Recipe