Fish Fillets Jardinière
This is the Fish Fillets Jardinière recipe.
- Prep: 10 min
- Cooking: 25 min
Ingredients
- 1/4 cup (60 mL) butter
- 1 cup (250 mL) carrots julienned
- 1/4 cup (60 mL) chopped onion
- Water
- 2 tbsp (30 mL) lemon juice
- 1 tbsp (15 mL) corn starch
- 2 tsp (10 mL) chicken broth mix
- 1/4 tsp (1 mL) ground savory (optional)
- 1 cup (250 mL) zucchini julienned
- 1 1/2 lb (750 g) individually frozen* fish fillets (e.g. sole, cod, haddock, Boston bluefish, lake trout, lake whitefish)
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Preparation
Melt butter in frypan. Add carrots and onion; sauté 5 minutes. Add water to lemon juice to make 2/3 cup (160 mL).
Combine corn starch, broth mix and savory; stir in lemon juice-water mixture. Add to frypan. Cook and stir over medium heat until mixture comes to a boil and thickens. Reduce heat; cook 1 minute longer.
Stir in zucchini; spread in 15 x 10 x 3/4 inch (38 x 25 cm) jelly roll pan; top with fish in single layer. Sprinkle with salt; cover with foil. Bake in 450 ºF (230 ºC) oven 25 minutes or until fish flakes easily with a fork.
Remove fish; keep warm. Smoothly combine liquid from fish, vegetables and sauce; serve with fish.
Tips
*If you use fresh fish:
Sauté carrots and onion 5 minutes. Add zucchini; cook 3 more minutes. Increase lemon juice-water mixture to 3/4 cup (180 ml).
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Nutritional information
Per serving| Energy: | 287 Calories |
| Protein: | 36 g |
| Carbohydrate: | 7 g |
| Fat: | 12 g |
| Fibre: | 1.3 g |
| Sodium: | 363 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 5 % / 55 mg |
| Phosphorus: | 34 % |
| Vitamin A: | 36 % |
| Vitamin B12: | 144 % |
| Vitamin D: | 56 % |
