Vegetable Topped Poached Fish
|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.
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