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Fish Creole Recipe
|Hot water||1 Cup (16 tbs)|
|Tomato sauce||8 Ounce|
|Chopped onion||1⁄2 Cup (8 tbs)|
|Uncooked long grain white rice||1⁄3 Cup (5.33 tbs)|
|Dried basil leaves||1⁄2 Teaspoon|
|Dried tarragon leaves||1⁄4 Teaspoon|
|Hot pepper sauce||1⁄4 Teaspoon|
|Cod fillets||12 Ounce, cut into 3/4-inch cubes (About 3/4 Inch Thick)|
Calories 160 Calories from Fat 8
% Daily Value*
Total Fat 0.85 g1.3%
Saturated Fat 0.17 g0.86%
Trans Fat 0 g
Cholesterol 36.6 mg
Sodium 178.3 mg7.4%
Total Carbohydrates 20 g6.6%
Dietary Fiber 1.7 g6.7%
Sugars 3.8 g
Protein 17 g34.7%
Vitamin A 8.2% Vitamin C 17.3%
Calcium 4.9% Iron 7.2%
*Based on a 2000 Calorie diet
Microwave at High for 5 minutes.
Reduce power to 50% (Medium).
Microwave for 20 to 26 minutes, or until rice is tender.
Stir in cod.
Microwave at 50% (Medium) for 4 to 5 minutes, or until fish flakes easily with fork, stirring once.
Let stand, covered, for 3 minutes.