Microwaved Fish Fillet Recipes

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MICROWAVED FISH FILLET



Microwaved Fish Fillet image

Make and share this Microwaved Fish Fillet recipe from Food.com.

Provided by anme7039

Categories     Halibut

Time 15m

Yield 4 serving(s)

Number Of Ingredients 6

4 tilapia fillets or 4 sole fillets
2 tablespoons dry white wine
1 tablespoon teriyaki sauce
1 teaspoon teriyaki sauce
1/3 cup scallion, thinly sliced
3/4 teaspoon dried Italian herb seasoning

Steps:

  • Place fish in a casserole dish and pour wine mixed with teriyaki sauce. Sprinkle wth scalions and herbs.
  • COver loosely and nuke for about 9 minutes or until fillets flake.

Nutrition Facts : Calories 133.9, Fat 2.1, SaturatedFat 0.7, Cholesterol 62.5, Sodium 295.8, Carbohydrate 1.7, Fiber 0.2, Sugar 1.1, Protein 25.6

DELIGHTFUL COD IN THE MICROWAVE



Delightful Cod in the Microwave image

I was without an oven for almost two years. I learned to cook a lot of items in the microwave (and on the grill). Here is a delightful cod dinner.

Provided by bmcnichol

Categories     Microwave

Time 10m

Yield 4 serving(s)

Number Of Ingredients 11

1 lb cod fish fillet
1/2 cup chopped tomato
1/3 cup finely chopped onion
2 tablespoons water
2 tablespoons olive oil
4 1/2 teaspoons lemon juice
1 teaspoon dried parsley flakes
1/2 teaspoon minced garlic
1/2 teaspoon minced fresh basil
1/8 teaspoon salt
1 teaspoon seafood seasoning

Steps:

  • Place the cod fillets in a shallow microwave-safe dish.
  • In a bowl, combine the tomatoes, onion, water, oil, lemon juice, parsley, garlic, basil and salt and spoon over cod.
  • Sprinkle with seafood seasoning.
  • Cover and microwave on high for 6 minutes or until fish flakes easily with a fork.

Nutrition Facts : Calories 164.7, Fat 7.6, SaturatedFat 1.1, Cholesterol 48.9, Sodium 136.3, Carbohydrate 2.9, Fiber 0.5, Sugar 1.3, Protein 20.6

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