Pan-Steamed Fish Dinner for Two

Author: Canadian Living

This all-in-one meal doubles easily for a larger family — just use a bigger saucepan. Any firm-fleshed fish is good; try grouper, halibut, salmon or cod.

  • Portion size 2 servings
  • Credits : © CanadianLiving.com

Ingredients

  • 1 teaspoon vegetable oil
  • 1 onion chopped
  • 1 stalk celery sliced
  • 1/2 teaspoon dried basil
  • 1/2 cup corn kernels
  • 1 sweet potato
  • 2 fish fillets each 3/4 to 1 inch (2 to 2.5 cm) thick
  • 3/4 cups dry white wine
  • 1/4 teaspoon pepper
  • 1 plum tomato chopped
  • 1 tablespoon chopped fresh parsley

Method

In 10-inch (25 cm) wide saucepan, heat oil over medium heat; cook onion, celery and basil for 5 minutes or until softened. Transfer to bowl; mix in corn.

Meanwhile, peel potato and cut into 1/4-inch (5 mm) thick slices; arrange in bottom of pan. Place fish fillets on top. Pour in wine and sprinkle with pepper. Spoon corn mixture over fish and sprinkle with tomato; bring to boil.

Reduce heat to medium; cover and simmer for about 12 minutes or until potatoes are tender and fish is opaque. Sprinkle with parsley.

Nutritional facts <b>Per serving:</b> about

  • Sodium 99 mg
  • Protein 27 g
  • Calories 325.0
  • Total fat 5 g
  • Cholesterol 36 mg
  • Total carbohydrate 36 g

%RDI

  • Iron 14.0
  • Fibre 0.0
  • Folate 21.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 10.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 17.0
  • Vitamin C 40.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Pan-Steamed Fish Dinner for Two

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