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Fish With Peppers And Parsley Recipe
|Fish fillets||1 Pound, frozen, thawed (1 Package, 500 Gram, Haddock, Cod, Boston Bluefish)|
|Sweet red pepper||1⁄2 Cup (8 tbs), julienned|
|Sweet green peppers||1⁄2 Cup (8 tbs), julienned|
|Onion||2 Tablespoon, finely chopped|
|White wine||1 Tablespoon|
|Fresh basil/1 teaspoon dried basil||1 Tablespoon, chopped|
|Parmesan cheese||2 Tablespoon, freshly grated|
|Fresh parsley||1 Tablespoon, chopped|
Calories 146 Calories from Fat 40
% Daily Value*
Total Fat 5 g7.1%
Saturated Fat 1.3 g6.3%
Trans Fat 0 g
Cholesterol 80.1 mg
Sodium 323.1 mg13.5%
Total Carbohydrates 3 g1.1%
Dietary Fiber 0.92 g3.7%
Sugars 1.5 g
Protein 23 g46.6%
Vitamin A 23.5% Vitamin C 66.8%
Calcium 16.5% Iron 3.1%
*Based on a 2000 Calorie diet
1. To prepare the fish cut block of fish fillets into 4 equal pieces and on a pie plate arrange like spokes in a wheel.
2. Sprinkle fish with red and green pepper strips, onion, wine and basil and microwave covered with waxed paper at High for 5 to 7 minutes or until fish is opaque, rotating dish twice.
3. Season with salt and pepper to taste and sprinkle with Parmesan and parsley.
4. Let stand, covered, for 5 minutes and serve hot.