Italian Poached Fish Recipe

Summary

Preparation Time10 MinCooking Time10 Min
Ready In20 MinDifficulty LevelEasy
Health IndexHealthyServings2
CuisineCourse
MethodDish
Main IngredientInterest Group

Ingredients

 Parsley2 Tablespoon, chopped
 Garlic1 Clove (5 gm), pressed or finely chopped
 Olive oil1 1⁄2 Tablespoon
 Hot water1⁄4 Cup (4 tbs)
 White fish fillets1 Pound (Fresh Frozen Or Defrosted)
 Oregano leaves1⁄8 Teaspoon
 Salt To Taste
 Pepper To Taste

Nutrition Facts

Serving size

Calories 309 Calories from Fat 145

% Daily Value*

Total Fat 16 g25.2%

Saturated Fat 1.6 g7.9%

Trans Fat 0 g

Cholesterol 150 mg

Sodium 408.8 mg17%

Total Carbohydrates 2 g0.6%

Dietary Fiber 0.57 g2.3%

Sugars 0.2 g

Protein 41 g81.3%

Vitamin A 25.4% Vitamin C 34.6%

Calcium 14.6% Iron 5.8%

*Based on a 2000 Calorie diet

Directions

Place parsley, garlic, olive oil and water in baking dish.
MICROWAVE 30 SECONDS on HIGH.
Arrange fillets with thickest portions to outside of dish.
Sprinkle with seasonings.
Cover tightly with plastic wrap.
MICROWAVE 5 to 6 MINUTES on HIGH, or until fish flakes easily.
Let stand 2 minutes, covered.
Serve with liquid.
Quantcast