Lemony Fish Dinner
|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|
|Soy sauce||1 Tablespoon|
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.
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.
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