Italian Style Fish
|Frozen fish portions||1 1⁄2 Ounce (1 Package)|
|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)|
|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.
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