Mediterranean Microwaved Fish for Two

4.3
(11) 8 Reviews
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
% Daily Value
Total fat 8g
Saturated fat 1.5g
Cholesterol 55mg
Sodium 530mg
Carbohydrate 9g
Dietary fiber 3g
Sugars 5g
Protein 24g
   
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

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  • chenwm |

  • vickichurch |

    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.

  • cjoyal1 |

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