You are here

Microwaved Lemon Apple Fish Rolls

Healthycooking's picture
  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.

Recipe Summary


Rate It

Your rating: None
Average: 4.1 (18 votes)

Nutrition Rank

Nutrition Facts

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

Microwaved Lemon Apple Fish Rolls Recipe