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
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Nutritional Information
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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
- 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.
- Mix lemon juice, oil, pepper and herbs together in a small bowl. Pour over the fish and vegetables.
- 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.
- Remove from oven and uncover. Serve hot.
15 minutes
Dining and Cooking