Poached Fish with Vegetables
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1 can (14 ounces) reduced-sodium vegetable broth
½ teaspoon garlic powder, divided
16 ounces white fish fillets (tilapia, cod, etc)
1 cup chopped onion
4 large mushrooms, sliced
1 medium zucchini, sliced
2 large tomatoes, chopped
6 teaspoons fresh basil, chopped or 3 teaspoons dried basil
3 cups cooked brown rice
In a large skillet add broth; heat to a simmer. Add ¼ teaspoon garlic powder, then fish. Top fish with onion, mushrooms, zucchini, tomatoes, remaining garlic powder and basil.
Cook, covered on medium heat for approximately 10 minutes or until fish flakes & vegetables are tender.
Serve over brown rice.
Makes 4 servings
Nutritional Information per serving: Calories 334; Protein 30 g; Carbohydrates 48 g; Fat 4 g; Saturated Fat 1 g; Cholesterol 57 mg; Sodium 254 mg; Fiber 6 g.