Microwaved Fish Italian Style Recipe

Name: Microwaved Fish Italian Style
Ingredients: 2 lrg Tomatoes, diced; 1 tsp Dry basil; 1/2 tsp Dry oregano; 2 x Cloves garlic, finely chopped Salt, to taste Pepper, to taste; 1 1/2 lb Fresh or possibly frzn fish fillets

by Global Cookbook

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Servings: 4

Ingredients

Cost per serving $0.45 view details

2 lrg Tomatoes, diced
1 tsp Dry basil
1/2 tsp Dry oregano
2 x Cloves garlic, finely chopped Salt, to taste Pepper, to taste
1 1/2 lb Fresh or possibly frzn fish fillets

Directions

Thaw fish if frzn. Mix tomatoes, basil, oregano, garlic, salt & pepper in a 4 c. Mixing bowl. Microwave uncovered on HIGH for 4 to 5 min. Keep hot. Rinse fillets under cool water. Pat dry. Place fillets in shallow microwave dish, thicker portion to the outside. Cover with plastic wrap, vented. Microwave on HIGH 3 to 6 min till fish is slightly translucent/soft in the center, turning dish every 2 min. Allow fish to stand, covered, 3 to 5 min to complete cooking. Drain. Top fillets with dipping sauce.

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Amount Per Serving	%DV
Serving Size 254g
Recipe makes 4 servings
Calories 186
Calories from Fat 38	20%
Total Fat 4.29g	5%
Saturated Fat 0.85g	3%
Trans Fat 0.0g
Cholesterol 109mg	36%
Sodium 147mg	6%
Potassium 781mg	22%
Total Carbs 3.76g	1%
Dietary Fiber 1.1g	4%
Sugars 2.2g	1%
Protein 31.46g	50%

Microwaved Fish Italian Style Recipe

Ingredients