Fish and Vegetable Skillet
208.25 calories/30.15 grams protein per serving
|2 carrots, cut into thin strips||59 cal||1.3 protein|
|1/4 onion, diced||12 cal||0.3 protein|
|1/4 cup water||0 cal||0 protein|
|2 tbls dry white wine (optional)||24 cal||0 protein|
|1/2 tsp. dried thyme, crushed||2 cal||0.1 protein|
|3/4 lb. broccoli florets||39 cal||3.2 protein|
|11 ounces cream of celery soup||225 cal||4.1 protein|
|1-1/4 lbs. cod fillets, thawed if frozen||472 cal||111.6 protein|
1) Combine first 5 ingredients in a heavy nonstick skillet over medium high heat.
2) Season with pepper to taste and bring to a boil. Cover skillet, reduce heat to low and simmer 5 minutes, or until vegetables are just tender.
3) Stir in broccoli and soup. Raise heat to medium and bring to a boil.
4) Arrange fish in skillet, cover and reduce heat to low. Simmer 10 minutes, spooning sauce over fish occasionally, or until fish flakes easily.
Makes about 4 servings.