Dinner

Pan seared Whiting with steamed veggie medley is for Dinner.

Pan seared Whiting with steamed veggie medley takes 10 minutes to prepare.

Pan seared Whiting with steamed veggie medley takes 25 minutes to cook.

Pan seared Whiting with steamed veggie medley makes 5 servings.

The ingredients for Pan seared Whiting with steamed veggie medley are:

0.75 tsp Garlic powder
0.25 cup Lemon Juice
1.5 spear (about 5" long) Broccoli, fresh
1.0 ear, medium (6-3/4" to 7-1/2" long) yields Sweet Corn, Fresh
0.5 tbsp Parsley
1.0 medium (2-1/4" to 3-1/4" dia.) Potato, raw
5.0 fillet Whiting (fish)
1.0 serving Mini Sweet Bell Peppers (3 peppers to a svg)

Here is how you make Pan seared Whiting with steamed veggie medley:

In large skillet heat oil over medium heat, add fish fillets. Sprinkle with herbs and lemon juice. When bottom is lightly browned turn fillets with spatula. And repeat. Meanwhile, after washing all veggies, cut corn into 1 inch lengths. Mix veggies together and place vegetable medley in a double boiler or steamer, add herbs and garlic powder. Steam until desired tenderness. Serve and enjoy. Serving Size: 1 fish fillet with 1 cup of vegetables.Number of Servings: 5.0Recipe submitted by SparkPeople user KHEILLER79.

The nutritional information for Pan seared Whiting with steamed veggie medley is:

• Servings Per Recipe: 5
• Amount Per Serving
• Calories: 140.6

• Total Fat: 1.5 g
• Cholesterol: 60.5 mg
• Sodium: 107.5 mg
• Total Carbs: 13.0 g
• Dietary Fiber: 2.1 g
• Protein: 18.8 g

The dietary needs meet for Pan seared Whiting with steamed veggie medley is Low Carb