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Halibut With Vegetables

Microwaverina's picture
Ingredients
  Onion 1 Small, thinly sliced
  Sliced mushrooms 1 Cup (16 tbs)
  Leek 1 , chopped
  Carrots 2 , thinly sliced
  Zucchini 1 , diced
  Chopped canned tomatoes 2 Cup (32 tbs) (With Juice)
  Quick cooking brown rice 3⁄4 Cup (12 tbs)
  Minced parsley 1⁄4 Cup (4 tbs)
  Orange juice 1⁄3 Cup (5.33 tbs)
  Fennel seeds 1⁄2 Teaspoon
  Grated orange rind 1⁄2 Teaspoon
  Ground black pepper 1⁄8 Teaspoon
  Ground red pepper 1 Pinch
  Halibut steaks 24 Ounce (Four 6 Ounce Each Pieces)
  Lemon slices 4 (Garnish)
  Parsley sprigs 2 (Garnish)
Directions

In a 7" X 11" baking dish, combine the onions and mushrooms.
Microwave on high for 3 minutes.
Add the leeks and carrots.
Microwave on high for 2 minutes.
Add the zucchini.
Microwave on high for 2 minutes.
Stir in the tomatoes and their juice, rice, parsley, orange juice, fennel, orange rind, black pepper, and red pepper.
Cover with a lid or wax paper and microwave on high for 3 minutes.
Rotate the dish a half turn and microwave on high for 3 minutes.
Stir well.
Arrange the fish in a layer on top of the vegetables with the thickest portions toward the outside of the dish.
Cover with wax paper and microwave on medium (50% power) for 6 minutes.
Flip the fish over with a spatula.
Cover and microwave on medium (50% power) for 6 minutes, or until the fish is opaque throughout.
Garnish with the lemons and parsley.

Recipe Summary

Difficulty Level: 
Medium
Course: 
Main Dish
Method: 
Microwaving
Ingredient: 
Vegetable
Interest: 
Healthy

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1705 Calories from Fat 204

% Daily Value*

Total Fat 22 g34.6%

Saturated Fat 2.7 g13.7%

Trans Fat 0 g

Cholesterol 217.7 mg72.6%

Sodium 1202.9 mg50.1%

Total Carbohydrates 212 g70.7%

Dietary Fiber 30.8 g123.3%

Sugars 28.7 g

Protein 169 g338.6%

Vitamin A 605% Vitamin C 348.4%

Calcium 85.1% Iron 109%

*Based on a 2000 Calorie diet

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Halibut With Vegetables Recipe