Ingredients

  • 1 pound boneless swordfish or tuna steak, about 1/2-inch thick
  • 2 teaspoons kosher salt
  • 4 ounces mushrooms, wiped clean with a damp cloth and thinly sliced lengthwise (about 2 cups)
  • 2 cups broccoli florets
  • 4 ounces green beans, trimmed and quartered crosswise (about 1 1/3 cups)
  • 4 ounces carrots, cut into 1-inch-thick matchsticks (about 1 1/3 cups)
  • ¼ cup fresh lemon juice
  • 2 tablespoons olive oil
  • Freshly ground black pepper to taste
  • 1 ½ tablespoons chopped fresh herbs, such as mint, dill or parsley
  • Nutritional Information
    • Nutritional analysis per serving (4 servings)

      268 calories; 14 grams fat; 2 grams saturated fat; 0 grams trans fat; 8 grams monounsaturated fat; 2 grams polyunsaturated fat; 9 grams carbohydrates; 3 grams dietary fiber; 3 grams sugars; 25 grams protein; 74 milligrams cholesterol; 1292 milligrams sodium

    • Note: Nutrient information is not available for all ingredients. Amount is based on available data.

4 servings

Preparation

  1. Place fish in the center of an oval dish 14 by 9 by 2 inches. Sprinkle with salt. Top with the mushrooms and broccoli. Arrange green beans and carrots around the fish.
  2. Mix lemon juice, oil, pepper and herbs together in a small bowl. Pour over the fish and vegetables.
  3. Cover tightly with microwave plastic wrap. Cook at 100 percent power in a high-power oven for 8 minutes, or until carrots are cooked. Prick plastic to release steam.
  4. Remove from oven and uncover. Serve hot.

15 minutes

Dining and Cooking