Sauteed Vegetables and Crappie - KNEP - Kentucky Nutrition Education Program

Recipes

Sauteed Vegetables and Crappie

Servings:4Serving Size:4 ounces crappie and 1 cup veggies

Ingredients:

  • 1 pound crappie fillets
  • 1 teaspoon Cajun seasoning blend
  • 2 teaspoons olive oil
  • 2 medium yellow summer squash, sliced
  • 1 medium onion, sliced
  • 1/2 teaspoon ground pepper
  • 2 cups broccoli florets
  • 1 lemon

Directions:

  1. Wash hands with warm water and soap, scrubbing for at least 20 seconds, especially after handling raw fish.
  2. Sprinkle fish with Cajun seasoning and set aside.
  3. In a large skillet, heat olive oil on medium heat. Add Squash, onion, and pepper. Saute for 10 minutes, or until vegetables are just starting to get tender.
  4. Place fish fillets on top of -­sauteed vegetables. Cover skillet and cook on medium heat for 10 more minutes.
  5. Add broccoli florets. Cover and cook for 5 minutes.
  6. Use a thermometer to check that fish has reached 145 degrees in the center of the thickest part and-flakes easily with a fork.
  7. Cut lemon in half and squeeze juice over fish and vegetables.
  8. Serve immediately. Refrigerate any leftovers within 2 hours.
Source: Cook Wild Kentucky Project

230 calories; 9g total fat; I.Sg saturated fat; Og trans fat; 70mg cholesterol; 200mg sodium; 13g total carbohydrate; 3g dietary fiber; Sg sugars; Og added sugars; 26g protein; 0% Daily Value of vitamin D; 4% Daily Value of calcium; 6% Daily Value of iron; 15% Daily Value of potassium.