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Ingredients
1 pound boneless swordfish or tuna steak, about ½-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 ⅓ cups)
4 ounces carrots, cut into 1-inch-thick matchsticks (about 1 ⅓ 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 analysis per serving (4 servings)
10 grams carbs; 44 milligrams cholesterol; 229 calories; 5 grams monosaturated fat; 1 gram polyunsaturated fat; 1 gram saturated fat; 8 grams fat; 3 grams fiber; 629 milligrams sodium; 31 grams protein; 4 grams sugar
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 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.
- Step 2
Mix lemon juice, oil, pepper and herbs together in a small bowl. Pour over the fish and vegetables.
- Step 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.
- Step 4
Remove from oven and uncover. Serve hot.
Private Notes