1 tablespoon margarine, melted
4 fresh or frozen orange roughy fillets (6 oz each), thawed
2 tablespoon lemon juice
Pinch pepper
1 garlic clove, minced
1 tablespoon olive or vegetable oil
1-1/2 cups broccoli florets
1 cup cauliflowerets
1 cup julienned carrots
1 cup sliced fresh mushrooms
1/2 cup sliced celery
1/4 teaspoon dried basil
1/4 teaspoon salt
1/4 cup grated parmesan cheese
Place margarine in a 13 x 9 x 2 inch baking dish; add fish and turn to coat. Sprinkle with lemon juice and pepper. Bake, uncovered, at 450oF for 5 minutes. Meanwhile, in a large skillet over medium heat, sauté garlic in oil. Add the next 7 ingredients; stir fry until vegetables are crisp tender, about 2 to 3 minutes. Spoon over fish; sprinkle with cheese. Bake, uncovered, at 450oF for 3 to 5 minutes or until fish flakes easily with a fork.
Makes 4 servings.
NOTE:
Cod or haddock fillets may be substituted.
PER SERVING:
232 cal, 434 mg sodium, 39 mg chol, 7 gm carb, 29 gm pro, 10 gm fat
DIABETIC EXCHANGE:
4 very lean meat, 1-1/2 vegetable, 1 fat