Following through on your resolve to eat more fish is easier when the meal is deliciously flavored with Mrs. Dash® Lemon Pepper Seasoning Blend. With a bag of frozen mixed vegetables and your favorite white fish, this one pot meal makes an easy to make and serve lunch or light supper.

Ingredients:

• 1 1/2 Tbsp. (22.5mL) Mrs. Dash® Lemon Pepper Seasoning Blend
• 1/4 cup (60mL) clam juice
• 1/4 cup (60mL) water
• 1 small onion, diced
• 1/4 cup (60mL) diced celery
• 8 Oz. (225g) firm white fish, cut into 2 inch (5cm) pieces
• 1 bay leaf
• 1 1/2 cups (360mL) 2% milk
• 10 Oz. (280g) frozen mixed vegetables
• 1 1/2 Tbsp. (22.5mL) cornstarch
• 4 lemon slices
• 2 Tbsp. (30mL) chopped fresh parsley

Directions:

1. Combine Mrs. Dash® Lemon Pepper Seasoning Blend, clam juice, water, onion, celery, fish and bay leaf in a heavy medium-sized saucepan.
2. Cover and cook over medium heat until fish is opaque (about 5 minutes).
3. Add milk, and frozen vegetables to pan.
4. Cover and heat over medium high heat until mixture boils (about 8 to 10 minutes).
5. Dissolve cornstarch in 2 Tbsp. water and stir into milk mixture; cook over medium high heat until thickened (about 2 minutes).
6. Discard bay leaf.
7. Serve garnished with lemon and chopped fresh parsley.

Recipe Summary:

Serves: 4

Serving Size: 10 Oz (283.6g)

Prep Time: 5 min

Cook Time: 14 min to 18 min

Nutritional Information:

Calories:187 % of Calories from Fat:29 % Total Fat:6 g     Saturated Fat:2 g     Unsaturated Fat:3 g     Trans Fat:0 g Cholesterol:42 mg Sodium:149 mg  Potassium:550 mg Carbohydrates:19 g Fiber:3 g Protein:17 g

quick cook time
moderate sodium