Microwaved Lemon Apple Fish Rolls
|Sole||4 (Cod Or Red Snapper Fillets)|
|Lemon||1 , peel grated and divided (Sunkist®)|
|Dill weed||1 Teaspoon, divided|
|Apple juice||14 Tablespoon, divided (3/4 Cup Plus 2 Tablespoons)|
|Lemon||1⁄2 , juiced (Sunkist®)|
|Finely minced onion||2 Tablespoon|
|Unsalted margarine||1 Tablespoon|
|All purpose flour||1 Tablespoon|
|Chopped fresh parsley||1 Tablespoon|
To Microwave: Sprinkle fish with half the lemon peel and half the dill.
Roll up each fillet; place seam sides down in 8-inch round microwave-safe dish.
Combine 3/4 cup apple juice, lemon juice, onion, remaining lemon peel and dill; pour over fish.
Dot with margarine.
Cover dish loosely with vented plastic wrap.
Microwave at HIGH (100% power) for 3 minutes.
Uncover; spoon cooking liquid over fish.
Cook, covered, 3 to 4 minutes longer, until fish flakes easily with fork.
Remove fish to serving dish; let stand, covered, while preparing sauce.
Pour cooking liquid from fish into small microwave-safe bowl.
Gradually blend remaining 2 tablespoons apple juice into flour; stir into cooking liquid.
Microwave at HIGH, uncovered, 3 to 4 minutes (stirring twice), until sauce boils and thickens slightly.
Add parsley; spoon over fish.
Serving size: Complete recipe
Calories 1531 Calories from Fat 242
% Daily Value*
Total Fat 27 g41.6%
Saturated Fat 5.7 g28.7%
Trans Fat 0 g
Cholesterol 576 mg192%
Sodium 1001.8 mg41.7%
Total Carbohydrates 77 g25.8%
Dietary Fiber 5.7 g22.7%
Sugars 20.9 g
Protein 230 g460.4%
Vitamin A 50.3% Vitamin C 183.1%
Calcium 38.4% Iron 53.1%
*Based on a 2000 Calorie diet