Main dishes

Mediterranean Microwaved Fish for Two

Mediterranean Microwaved Fish for Two recipe

photo by:kraft

I made this with the following substitutions: In the oven at 400 I first sliced a couple of zucchini and tomatoes and a small plastic tub of mixed olives in feta and spice...read more

posted by

a cook

on 8/8/2007

time

prep:

10 min

total:

22 min

servings

total:

2 servings

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what you need

frozen cod fillets (4 oz. each), thawed

Tbsp. KRAFT Sun Dried Tomato Vinaigrette Dressing

medium zucchini, sliced

medium tomato, cut into 8 wedges

1/4

cup kalamata olives

Tbsp. ATHENOS Crumbled Feta Cheese with Lemon, Garlic & Oregano

lemon wedges

Make It

PLACE fish fillets in 9-inch square microwaveable dish; spoon 1 Tbsp. of the dressing over each fillet. Top evenly with zucchini, tomatoes and olives. Cover loosely with plastic wrap, leaving one corner turned back to allow steam to vent.

MICROWAVE on HIGH 8 to 10 min. or until fish flakes easily with fork. Let stand 2 min.

SPRINKLE with cheese. Serve with lemon wedges.

Kraft Kitchens Tips

Substitute

Prepare as directed, using any mild-flavored white fish, such as haddock, sole, whitefish or halibut.

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a cook

posted:8/8/2007

I made this with the following substitutions: In the oven at 400 I first sliced a couple of zucchini and tomatoes and a small plastic tub of mixed olives in feta and spices that is sold in the deli area, then put cod on top. Seasoned with spray olive oil, basil, oregano, sea salt and coarse pepper. Baked for approx 20 minutes....YUM! I used this combination of spices since I didn't have the dressing.

hotturnip

posted:7/11/2006

I have made this serveral times now and love it. It is very easy to make and healthy. It's also good in the hot summer months when you don't want to turn the oven on. The only thing I do different is I add some salt and lemon pepper to the fish before cooking and omit the lemon wedge. It's very simple.

Ash5181

posted:2/16/2006

I loved this recipe because it was light but still very flavorful. Plus it was on the table in 15 minutes!!! I used zucchini, mushrooms, and asparagus instead of the tomatoes and olives. I recommend seasoning the fish with some salt, pepper, oregano, and garlic powder, and adding a little more dressing for extra flavor. The feta and lemon on top really make this dish.

a cook

posted:9/15/2005

super fast and easy. i used cod and it turned out great. the more veggies the better.

delynnh44

posted:9/15/2005

Wow! I just made this for dinner tonight. My husband and I loved it! Prep and clean-up were a snap. I substituted reduced fat feta that I tossed with a little garlic powder, oregano and lemon juice because the store didn't have the flavor on-hand. This dish would be great for company. Not to mention that it is a nice meal for a day over 92 degrees!

Krafttime

posted:9/15/2005

I have made this recipe often - especially good with cod - but just about any white fish will do. Also, it's easy and quick and you can vary the vegies - If using plastic wrap bothers you - try wax paper tucked under sides of dish - that's a "loose vent" procedure.

kaysgeary

posted:9/13/2005

I have read that plastic wrap IS NOT harmful when microwaved, as reported previously... so no worry!

Volleyer

posted:9/13/2005

Never tried this recipe yet, but was surprised you suggested using plastic wrap in the micro, after hearing all the health concerns about it.

servings

total:
2 servings

healthy living information

Low fat

Low calorie

diet exchange

1/2 Carbohydrate + 1 Vegetable + 4 Meat (VL) + 1/2 Fat

nutrition bonus

This low-calorie, low-fat main dish can be ready in just minutes. As a bonus, it provides more than 1/2 cup of the recommended 2-1/2 cups of vegetables per day.

nutritional info per serving

per serving

Calories

210

Total fat

6 g

Saturated fat

1.5 g

Cholesterol

65 mg

Sodium

500 mg

Carbohydrate

12 g

Dietary fiber

4 g

Sugars

6 g

Protein

29 g

Vitamin A

20 %DV

Vitamin C

40 %DV

Calcium

10 %DV

Iron

10 %DV

Healthy Living Information

Low fat

Low calorie

diet exchange

1/2 Carbohydrate + 1 Vegetable + 4 Meat (VL) + 1/2 Fat

nutrition bonus

This low-calorie, low-fat main dish can be ready in just minutes. As a bonus, it provides more than 1/2 cup of the recommended 2-1/2 cups of vegetables per day.

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