FISH AND VEGETABLES

Fish and Vegetables image

Provided by Barbara Kafka

Categories dinner, easy, quick, one pot, main course

Time 15m

Yield 4 servings

Number Of Ingredients 10

Ingredients

1 pound boneless swordfish or tuna steak, about 1/2-inch thick
2 teaspoons kosher salt
4 ounces mushrooms, wiped clean with a damp cloth and thinly sliced lengthwise (about 2 cups)
2 cups broccoli florets
4 ounces green beans, trimmed and quartered crosswise (about 1 1/3 cups)
4 ounces carrots, cut into 1-inch-thick matchsticks (about 1 1/3 cups)
1/4 cup fresh lemon juice
2 tablespoons olive oil
Freshly ground black pepper to taste
1 1/2 tablespoons chopped fresh herbs, such as mint, dill or parsley

Steps:

Place fish in the center of an oval dish 14 by 9 by 2 inches. Sprinkle with salt. Top with the mushrooms and broccoli. Arrange green beans and carrots around the fish.
Mix lemon juice, oil, pepper and herbs together in a small bowl. Pour over the fish and vegetables.
Cover tightly with microwave plastic wrap. Cook at 100 percent power in a high-power oven for 8 minutes, or until carrots are cooked. Prick plastic to release steam.
Remove from oven and uncover. Serve hot.

Nutrition Facts : @context http, Calories 229, UnsaturatedFat 6 grams, Carbohydrate 10 grams, Fat 8 grams, Fiber 2 grams, Protein 31 grams, SaturatedFat 1 gram, Sodium 629 milligrams, Sugar 4 grams, TransFat 0 grams