Fish With Peppers And Parsley
|Fish fillets||1 Pound, frozen, thawed (1 Package, 500 Grams, Haddock, Cod, Boston Bluefish)|
|Sweet red peppers||1⁄2 Cup (8 tbs), julienned|
|Sweet red pepper||1⁄2 Cup (8 tbs), julienned|
|Sweet green peppers||1⁄2 Cup (8 tbs), julienned|
|Onion||2 Tablespoon, finely chopped|
|White wine||1 Tablespoon|
|Fresh basil||1 Tablespoon, chopped|
|Parmesan cheese||2 Tablespoon, freshly grated|
|Fresh parsley||1 Tablespoon, chopped|
1. To prepare the fish cut block of fish fillets into 4 equal pieces and on a pie plate arrange like spokes in a wheel.
2. Sprinkle fish with red and green pepper strips, onion, wine and basil and microwave covered with waxed paper at High for 5 to 7 minutes or until fish is opaque, rotating dish twice.
3. Season with salt and pepper to taste and sprinkle with Parmesan and parsley.
4. Let stand, covered, for 5 minutes and serve hot.
Calories 152 Calories from Fat 41
% Daily Value*
Total Fat 5 g7.1%
Saturated Fat 1.3 g6.3%
Trans Fat 0 g
Cholesterol 80.1 mg26.7%
Sodium 323.9 mg13.5%
Total Carbohydrates 4 g1.4%
Dietary Fiber 1.3 g5.3%
Sugars 2.3 g
Protein 23 g47%
Vitamin A 35.1% Vitamin C 106.4%
Calcium 16.7% Iron 3.6%
*Based on a 2000 Calorie diet