Vegetable Topped Poached Fish Recipe


Preparation Time5 MinCooking Time15 Min
Ready In20 MinDifficulty LevelVery Easy
Health IndexHealthyServings2
MethodMain Ingredient
Interest Group


 Butter/Margarine2 Tablespoon
 Finely grated carrot1⁄2 Cup (8 tbs)
 Chopped green onions3 Tablespoon (Including Some Tops)
 Lemon juice2 Tablespoon
 Cream cheese3 Ounce, softened (1 Small Package)
 Minced parsley1 Tablespoon
 Pepper white1⁄4 Teaspoon
 Frozen fish fillets12 Ounce (Sole, Cod, Perch, Or Haddock, 1 Package)
 Thin tomato wedges4

Nutrition Facts

Serving size

Calories 438 Calories from Fat 270

% Daily Value*

Total Fat 31 g47.3%

Saturated Fat 16 g79.8%

Trans Fat 0 g

Cholesterol 191.5 mg

Sodium 321 mg13.4%

Total Carbohydrates 10 g3.3%

Dietary Fiber 2.7 g10.7%

Sugars 4.9 g

Protein 34 g68%

Vitamin A 180.2% Vitamin C 55.5%

Calcium 17.8% Iron 7.5%

*Based on a 2000 Calorie diet


Place butter in a small microwave-proof bowl.
Microwave, uncovered, on HIGH (100%) for 30 seconds or until melted.
Stir in carrot and onions.
Microwave, uncovered, on HIGH (100%) for 4 minutes or until vegetables are soft.
Let cool slightly; then add lemon juice, cream cheese, parsley, and pepper.
Blend well and set aside.
Stack 2 paper towels on oven floor.
Place unopened fish package on towels and microwave on MEDIUM (50%) for 5 minutes, turning package over after 2 minutes.
Open package and let stand for 6 to 10 minutes or until fish is thawed.
If fish is still frozen in center, cover package with paper towels and microwave on MEDIUM (50%) for 1 more minute, then let stand until thawed.
Separate fish into fillets and pat dry; then place in a 9-inch microwave-proof dish, with thickest portions toward outside of dish.
Cover with lid or heavy-duty plastic wrap and microwave on HIGH (100%) for 3 minutes.
Rotate each fillet 1/2 turn, then spread cheese-vegetable mixture evenly over each.
Microwave, uncovered, on MEDIUM-HIGH (70%) for 2 minutes.
Let stand for 3 minutes; fish should flake readily when prodded in thickest portion with a fork.
Top each fillet with a few tomato wedges.