Comida Kraft
Recipe Box

Mediterranean Microwaved Fish for Two

Mediterranean Microwaved Fish for Two is rated 4.2727272727272725 out of 5 by 11.
Prep Time
10
min.
Total Time
20
min.
Servings

2 servings

You'll have a Mediterranean-inspired dinner for two ready in a flash when you cook the fish in the microwave. How easy is that?

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What You Need

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Make It

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  • Place fish in single layer in shallow microwaveable dish; drizzle with dressing. Top with vegetables and olives; cover with waxed paper.
  • Microwave on HIGH 8 to 10 min. or until fish flakes easily with fork. Let stand 2 min.
  • Top with cheese.

Substitute

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

Serving Suggestion

Serve with lemon wedges.

Servings

  • 2 servings

Healthy Living

  • Low fat
  • Low calorie
  • Generally Nutritious
  • Diabetes Center

Diabetes Center

  • Carb Choices: 1/2 Carb Choice

Diet Exchange

  • 1 Vegetable
  • 3 Meat (L)
  • 1 Fat

Nutrition Bonus

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

Nutritional Information

Serving Size 2 servings
AMOUNT PER SERVING
Calories 210
Total fat 8g
Saturated fat 1.5g
Cholesterol 55mg
Sodium 530mg
Carbohydrate 9g
Dietary fiber 3g
Sugars 5g
Protein 24g
% Daily Value
Vitamin A 15 %DV
Vitamin C 25 %DV
Calcium 6 %DV
Iron 8 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

Ratings & Reviews

Rated 5 out of 5 by from I made this with the following substitutions: In the oven at 400 I first sliced a couple of... 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.
Date published: 2007-08-08
Rated 5 out of 5 by from I loved this recipe because it was light but still very flavorful. 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.
Date published: 2006-02-16
Rated 5 out of 5 by from Wow! 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!
Date published: 2005-09-16
Rated 5 out of 5 by from I have made this serveral times now and love it. 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.
Date published: 2006-07-11
Rated 5 out of 5 by from I have made this recipe often - especially good with cod - but just about any white fish will do. 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.
Date published: 2005-09-15
Rated 2 out of 5 by from Never tried this recipe yet, but was surprised you suggested using plastic wrap in the micro, after... Never tried this recipe yet, but was surprised you suggested using plastic wrap in the micro, after hearing all the health concerns about it.
Date published: 2005-09-13
Rated 4 out of 5 by from I have read that plastic wrap IS NOT harmful when microwaved, as reported previously... I have read that plastic wrap IS NOT harmful when microwaved, as reported previously... so no worry!
Date published: 2005-09-14
Rated 5 out of 5 by from super fast and easy. super fast and easy. i used cod and it turned out great. the more veggies the better.
Date published: 2005-09-16
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