This recipe has been a staple
in our home for YEARS-
I mean lots of YEARS!!
It's one of the ways I can get
fish on my kids plates AND
into their mouths!
Not to mention, it is one of my
favorite, easy, yummy, healthy...
meals in my repertoire!
Start with your favorite veggies,
For us it's a pretty big wok full
of broccoli, cauliflower, carrots,
zucchini, sugar snap peas, peppers,
onions and garlic.
Next, melt some butter in a baking dish,
and put the fish in the oven to cook.
Stir fry the veggies and place them on top
of the cooked fillets.
Sprinkle with Parmesan cheese and heat for a few more minutes
So Good, you will forget it's all so healthy!!
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| that fish fillet is hiding, but I promise it's there |
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Fish Primavera
2 TBSP. butter
4 (4 oz. fish fillets, any white fleshed mild fish)
2 TBSP. lemon juice
dash of sea salt and red pepper flakes
2 garlic cloves, minced BY HAND
1/4 c. olive oil
veggies- This is my favorite part so I don't skimp,
cut them into bite size pieces or julienne strips
fresh basil, if desired
1/4 c. freshly grated Parmesan cheese
Heat oven to 450 degrees. Melt butter in
baking dish. Place the fish in melted butter,
turn to coat both sides. Sprinkle with lemon
juice and a little sea salt. Bake for 5 minutes.
Meanwhile, in wok or skillet, stir fry veggies in oil.
Start with broccoli, cauliflower, carrots garlic and onion
for a few minutes. Add in peas, peppers, zucchini and
mushrooms as desired. Cook another 2 or 3 minutes.
You are going for al dente.
Spoon hot veggies evenly over the fillets.
Sprinkle with Parmesan cheese.
Return to oven and bake an additional 3-5 minutes.
Fish should flake easily-
Enjoy your "barely there" calorie dinner
