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Vegetable Topped Poached Fish

Chef.Foodie's picture
  Butter/Margarine 2 Tablespoon
  Finely grated carrot 1⁄2 Cup (8 tbs)
  Chopped green onions 3 Tablespoon (Including Some Tops)
  Lemon juice 2 Tablespoon
  Cream cheese 3 Ounce, softened (1 Small Package)
  Minced parsley 1 Tablespoon
  Pepper white 1⁄4 Teaspoon
  Frozen fish fillets 12 Ounce (Sole, Cod, Perch, Or Haddock, 1 Package)
  Thin tomato wedges 4

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.

Recipe Summary

Difficulty Level: 
Very Easy
Main Dish
Quick, Healthy
Preparation Time: 
5 Minutes
Cook Time: 
15 Minutes
Ready In: 
20 Minutes

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Average: 4.3 (16 votes)

Nutrition Rank

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 mg63.8%

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

Vegetable Topped Poached Fish Recipe