Halibut With Vegetables Recipe
Summary
Difficulty LevelMediumHealth IndexHealthy
Ingredients
| Onion | 1 Small, thinly sliced | |
| Mushrooms | 1 Cup (16 tbs), sliced | |
| Leek | 1 , chopped | |
| Carrots | 2 , thinly sliced | |
| Zucchini | 1 , diced | |
| 2 cups chopped canned tomatoes, with juice | ||
| 3/4 cup quick-cooking brown rice | ||
| Minced parsley | 1/4 Cup (16 tbs) | |
| Orange juice | 1/3 Cup (16 tbs) | |
| Fennel seeds | 1/2 Teaspoon | |
| Orange rind | 1/2 Teaspoon, grated | |
| Ground black pepper | 1/8 Teaspoon | |
| Ground red pepper | 1 Pinch | |
| 4 halibut steaks (6 ounces each) | ||
| Lemon slices (garnish) | ||
| Parsley sprigs (garnish) | ||
Directions
In a 7" X 11" baking dish, combine the onions and mushrooms.
Microwave on high for 3 minutes.
Add the leeks and carrots.
Microwave on high for 2 minutes.
Add the zucchini.
Microwave on high for 2 minutes.
Stir in the tomatoes and their juice, rice, parsley, orange juice, fennel, orange rind, black pepper, and red pepper.
Cover with a lid or wax paper and microwave on high for 3 minutes.
Rotate the dish a half turn and microwave on high for 3 minutes.
Stir well.
Arrange the fish in a layer on top of the vegetables with the thickest portions toward the outside of the dish.
Cover with wax paper and microwave on medium (50% power) for 6 minutes.
Flip the fish over with a spatula.
Cover and microwave on medium (50% power) for 6 minutes, or until the fish is opaque throughout.
Garnish with the lemons and parsley.
Microwave on high for 3 minutes.
Add the leeks and carrots.
Microwave on high for 2 minutes.
Add the zucchini.
Microwave on high for 2 minutes.
Stir in the tomatoes and their juice, rice, parsley, orange juice, fennel, orange rind, black pepper, and red pepper.
Cover with a lid or wax paper and microwave on high for 3 minutes.
Rotate the dish a half turn and microwave on high for 3 minutes.
Stir well.
Arrange the fish in a layer on top of the vegetables with the thickest portions toward the outside of the dish.
Cover with wax paper and microwave on medium (50% power) for 6 minutes.
Flip the fish over with a spatula.
Cover and microwave on medium (50% power) for 6 minutes, or until the fish is opaque throughout.
Garnish with the lemons and parsley.
Chef
