Skillet Fish and Vegetables

Gluten Free
Dairy Free
Health score
55%
Skillet Fish and Vegetables
20 min.
4
434kcal

Suggestions


Are you looking for a quick and healthy meal that doesn't compromise on flavor? Look no further than this Skillet Fish and Vegetables recipe! In just 20 minutes, you can whip up a delicious dish that is not only gluten-free and dairy-free but also packed with nutrients. Perfect for lunch or dinner, this meal is designed to satisfy your cravings while keeping your health goals in check.

The star of this dish is the tender orange roughy fillets, which are not only rich in protein but also have a mild flavor that pairs beautifully with the vibrant vegetables. Fresh baby carrots and crunchy celery add a delightful texture, while the garlic-pepper blend elevates the taste to a whole new level. With a caloric breakdown that balances protein, fats, and carbohydrates, this dish is a wholesome choice for anyone looking to maintain a healthy lifestyle.

Imagine serving this colorful skillet dish to your family or friends, garnished with fresh parsley sprigs for that extra touch of elegance. It's not just a meal; it's an experience that brings everyone together around the table. So grab your frying pan and get ready to enjoy a delightful culinary adventure that will leave you feeling satisfied and nourished!

Ingredients

  • cup baby carrots fresh quartered
  • 0.5 cup celery chopped
  • 14.5 oz chicken broth ready-to-serve canned
  • tablespoon parsley dried
  • 1.8 cups quick-cooking brown rice instant uncooked
  • lb orange roughy fillets 
  • 0.3 teaspoon garlic 

Equipment

  • frying pan

Directions

  1. In 12-inch nonstick skillet, combine broth, carrots, celery and parsley flakes. Bring to a boil. Reduce heat to medium-low; cover and cook 3 minutes.
  2. Uncover skillet; return to a boil. Stir in rice. Top with orange roughy fillets; sprinkle with garlic-pepper blend. Reduce heat to medium-low; cover and cook 10 to 15 minutes or until liquid is absorbed and center of fish flakes easily with fork.
  3. Garnish with fresh parsley sprigs if desired.

Nutrition Facts

Calories434kcal
Protein45.82%
Fat20.55%
Carbs33.63%

Properties

Glycemic Index
15.5
Glycemic Load
0.07
Inflammation Score
-10
Nutrition Score
23.789999907431%

Flavonoids

Apigenin
22.88mg
Luteolin
0.23mg
Isorhamnetin
1.66mg
Kaempferol
0.03mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:433.98kcal
21.7%
Fat:9.56g
14.71%
Saturated Fat:2.41g
15.04%
Carbohydrates:35.22g
11.74%
Net Carbohydrates:33.24g
12.09%
Sugar:1.75g
1.94%
Cholesterol:119.42mg
39.81%
Sodium:618.1mg
26.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:47.99g
95.98%
Selenium:108.98µg
155.68%
Vitamin A:4740.47IU
94.81%
Folate:149.1µg
37.27%
Vitamin B3:7.11mg
35.53%
Phosphorus:337.42mg
33.74%
Iron:5.28mg
29.31%
Manganese:0.54mg
27.04%
Vitamin B1:0.4mg
26.48%
Vitamin B12:1.46µg
24.31%
Zinc:3.47mg
23.12%
Vitamin B6:0.35mg
17.49%
Vitamin K:16.7µg
15.91%
Potassium:479.6mg
13.7%
Magnesium:50.71mg
12.68%
Copper:0.24mg
12.2%
Vitamin E:1.78mg
11.89%
Vitamin B2:0.2mg
11.48%
Fiber:1.98g
7.93%
Calcium:54.2mg
5.42%
Vitamin B5:0.39mg
3.86%
Vitamin C:1.91mg
2.31%