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Italian Style Fish

Diet.Guru's picture
  Frozen fish portions 1 1⁄2 Ounce (1 Package)
  Water 2 Tablespoon
  Canned tomatoes and green chili peppers 5 Ounce, cut up (Half Of A 10 Ounce Can)
  Sliced mushrooms 2 1⁄2 Ounce, drained (1 Jar)
  Cornstarch 1 Teaspoon
  Sugar 1⁄2 Teaspoon
  Dried basil 1⁄4 Teaspoon, crushed
  Shredded mozzarella cheese 2 Tablespoon

Place frozen fish portions in a shallow baking dish.
Sprinkle with water.
Cover with clear plastic wrap; vent by leaving a small area unsealed at the edge of the baking dish.
Micro-cook on 100% power (HIGH) for 6 to 9 minutes or till fish flakes easily when tested with a fork.
Let fish stand, covered, while preparing the sauce.
For sauce, in a 2-cup measure stir together undrained tomatoes and green chili peppers, sliced mushrooms, cornstarch, sugar, and dried basil.
Micro-cook, uncovered, on 100% power (HIGH) for 2 to 3 minutes or till thickened and bubbly, stirring every minute.
Drain fish well.
Transfer to a nonmetal serving platter.
Pour the sauce over fish.
Sprinkle with cheese.
Micro-cook, uncovered, on 100% power (HIGH) for 30 seconds to 1 minute or till cheese is melted.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 181 Calories from Fat 69

% Daily Value*

Total Fat 8 g12%

Saturated Fat 4 g19.8%

Trans Fat 0 g

Cholesterol 51.8 mg17.3%

Sodium 794.9 mg33.1%

Total Carbohydrates 14 g4.5%

Dietary Fiber 0.55 g2.2%

Sugars 2.8 g

Protein 15 g30.6%

Vitamin A 17.5% Vitamin C 15.9%

Calcium 22.9% Iron 5.8%

*Based on a 2000 Calorie diet

Italian Style Fish Recipe