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Seafood Recipes

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Fish Creole (Serves 4)

Fish cooks beautifully in the microwave oven and this recipes more than proves the point. The perfectly spiced tomato sauce base is a great way to enhance mild fish fillets.

1/2 cup diced celery
1/2 cup chopped green pepper
1 small onion, thinly sliced
1 (8-ounce) can tomato sauce
1/2 teaspoon chili powder
1/4 teaspoons salt
1/4 teaspoon garlic powder
1/4 teaspoon dried oregano leaves
1/4 teaspoon dried thyme leaves
1 pound mild flavored fish fillets, like orange
   roughy or cod

1. Combine celery, green pepper and onion in 1 and 1/2     quart shallow microwave-wave safe dish. Cover with     vented plastic wrap.

2. Microwave on Full Power 2-3 minutes or until just     about tender.

3. Add tomato sauce, chili powder, salt, garlic, oregano     and thyme to vegetable mixture. Cover with vented     plastic wrap.

4. Microwave on Full Power 2-3 minutes or until mixture     boils.

5. Push vegetables to side of dish; arrange fillets in dish.

6. Spoon vegetables and sauce over fish. Again, cover with     vented plastic wrap.

7. Microwave on Full Power 4-6 minutes or until fish     flakes apart easily, rotating dish once.

8. Garnish with fresh parsley and enjoy.

 

Nutritional information per serving
129 calories, 22 grams protein, 1 gram fat, 8 grams carbohydrate, 2 grams fiber, 41 milligrams cholesterol, 574 milligrams sodium