Souped Up Seafood(Microwave)
A hearty seafood stew featuring tender fish, vibrant vegetables, and savory onion and tomato flavors, perfect for a quick, nutritious meal that delights seafood lovers.
Ingredients
Instructions
- In a skillet, blend the onion soup mix, water, and tomato paste.
- Add sliced carrots and green beans to the skillet.
- Top the vegetables with the fish steaks.
- Bring the mixture to a boil.
- Simmer covered for 10 minutes, turning the fish once.
- Remove the fish to a platter.
- Stir chopped basil into the skillet sauce.
- Arrange the vegetables around the fish on the platter.
- Top with the sauce and serve.
Tips & Substitutions
For a richer flavor, consider adding a splash of white wine or a dash of hot sauce to the sauce mixture. If you don't have fresh basil, parsley or dill can also work as a substitute. You can easily swap the fish steaks for shrimp or scallops for a different seafood experience. This dish is versatile and can accommodate various vegetables like bell peppers or zucchini.
Serving Suggestions
Serve the soup with crusty bread or over a bed of rice to soak up the flavorful sauce. A fresh green salad or steamed rice pairs nicely as a side dish. This dish also complements well with a glass of chilled white wine for an elegant touch, making it perfect for a cozy dinner or a special occasion.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. When reheating, add a splash of water or broth to keep the fish moist and heat in the microwave in short bursts, stirring occasionally, until warmed through. Avoid reheating more than once to maintain quality.
Nutrition & Diet Analysis (per serving)
Each serving of Souped Up Seafood(Microwave) contains roughly 241 calories, with 8g protein, 49g carbohydrates, and 3g fat. It is an excellent source of vitamin A (247% of the Daily Value), dietary fiber (53% of the Daily Value), and potassium (34% of the Daily Value), and a good source of calcium and protein. It also contributes 15g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish for this recipe?
Yes, you can use frozen fish steaks. Just ensure they are completely thawed before cooking to achieve even cooking. If using frozen, you might need to extend the cooking time slightly to ensure the fish is fully cooked.
What can I substitute for the onion soup mix?
If you don't have onion soup mix, you can create a homemade version by mixing equal parts of onion powder and beef or vegetable bouillon. Add a pinch of garlic powder for extra flavor. This will give you a similar taste profile to the store-bought mix.
Is this dish suitable for meal prep?
Yes, this dish is great for meal prep! You can prepare it in advance and store it in individual portions. Just be mindful that seafood is best consumed fresh, so eat your prepped meals within 2 days. Reheat gently to preserve the texture of the fish.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).