Lighten diet with fish, vegetables


Summer squash and zucchini together paint a colorful dinner plate in this liglht and lean entree. However, you can use just one type of squash if you prefer.

Vegetable-Topped Fillets

1 small yellow summer squash

1 small zucchini

1 cup sliced fresh mushrooms

1/4 cup water

1/2 of a small onion, sliced and separated into rings

1 clove garlic, minced

1/8 teaspoon salt

1 14 1/2 -ounce can tomatoes, cut up

1 tablespoon cornstarch

1/4 teaspoon dried basil, crushed

1/4 teaspoon dried oregano, crushed

Dash bottled hot pepper sauce

1 pound fresh or frozen skinless sole or flounder fillets

1 cup chicken broth

Fresh rosemary sprigs (optional)

For sauce, cut yellow squash and zucchini in half lengthwise, then crosswise into one-quarter-inch-thick slices. In a medium saucepan combine squash, zucchini, mushrooms, water, onion, garlic and salt. Bring to boiling; reduce heat. Cover and simmer about four minutes or until vegetables are nearly tender. Drain.

In a mixing bowl stir together undrained tomatoes, cornstarch, basil, oregano and hot sauce. Stir into vegetable mixture. Cook and stir until thickened and bubbly. Cook and stir for two minutes more.

Meanwhile, measure the thickness of the fish. In a large skillet bring chicken broth just to boiling. Carefully add fish. Return just to boiling; reduce heat. Cover and simmer until fish flakes easily when tested with a fork. Allow four to six minutes per one-half-inch thickness for fresh fillets, six to nine minutes per one-half-inch thickness for frozen fish. Serve sauce over fish.

Garnish with rosemary. Serves four.

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