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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.