Fish With Summer Vegetables
|Pollock fillets/Lean fish||1 Pound|
|Lemon juice||1 Tablespoon|
|Ground pepper||To Taste|
|Squash zucchini/Sliced zucchini||1 Cup (16 tbs), thinly sliced|
|Onion||1 Small, thinly sliced|
|Snipped basil/1 teaspoon dried basil||1 Tablespoon|
|Stewed tomatoes||1 Can (10 oz), undrained|
|Grated parmesan cheese||2 Tablespoon|
Arrange fish, thickest parts to outside edges, in rectangular microwavable dish, 11 x 7 x 1 1/2 inches; sprinkle with lemon juice and pepper.
Layer zucchini, onion, basil and tomatoes over fish.
Cover tightly and microwave on high 5 minutes; rotate dish 1/2 turn.
Microwave until fish flakes easily with fork, 3 to 6 minutes longer.
Sprinkle with cheese.
Serving size: Complete recipe
Calories 772 Calories from Fat 127
% Daily Value*
Total Fat 14 g22.1%
Saturated Fat 6.4 g31.8%
Trans Fat 0 g
Cholesterol 959.8 mg319.9%
Sodium 1395.9 mg58.2%
Total Carbohydrates 44 g14.7%
Dietary Fiber 6.8 g27.1%
Sugars 24.6 g
Protein 114 g227.6%
Vitamin A 40.2% Vitamin C 108%
Calcium 57.7% Iron 24.9%
*Based on a 2000 Calorie diet