Microwave Asian Fish


Choose your favorite delicate white fish – flounder, sole, cod or orange roughy – for this simple, fast and delicious entrée. These types of fish are an excellent source of low-fat protein and the Asian spices are a pleasant contrast to their mild flavor. By steaming the fish in the microwave, it cooks quickly without drying out. Be sure to follow the directions for arranging the fish to avoid overcooking.


NUTRITIONAL INFORMATION:
PER SERVING

Calories: 188
Total fat: 4.4g
Saturated fat: 0.8g
Monounsaturated fat: 1.3g
Polyunsaturated fat: 1.5g
Protein: 32.8g
Carbohydrate: 2.7g
Fiber: 0.9g
Cholesterol: 82mg
Iron: 1.3mg
Sodium: 299mg
Calcium: 57mg

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Ingredients

8 green onions
¼ cup minced fresh cilantro
1 tablespoon minced peeled fresh ginger
2 teaspoons dark sesame oil, divided
4 (6-ounce) flounder fillets, skinned
2 teaspoons rice vinegar
2 teaspoons low-sodium soy sauce
1/8 teaspoon salt
4 lemon slices


PREPARATION

1. Remove green tops from onions and slice tops into 1-inch pieces to measure ¼ cup. Set aside. Reserve remaining onion tops for another use. Cut white portions of onions into 2-inch pieces.

2.  Combine cilantro, ginger, and 1 teaspoon oil in a 9-inch pie plate. Fold each fillet in half crosswise. Arrange fish in a spoke, with thinnest portions pointing toward center of dish.

3.  Arrange white onion portions between fillets.

4.  Combine ¼ cup green onion tops, 1 teaspoon oil, vinegar, soy sauce, and salt; pour over fish.

5.  Cover pie plate with heavy-duty plastic wrap. Microwave on HIGH for 4 minutes or until fish flakes easily when tested with a fork.

6.  Garnish each fillet with a lemon slice.


Servings: 4 (1 filet per person)








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