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Dilled Fish Fillets

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Dilled Fish Fillets
En Español

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  • Makes: 4 servings

Use fish fillets from the freezer in this recipe to make a quick, weeknight seafood dinner.

Ingredients

  • 1 pound haddock or cod fillets (frozen)
  • 1 tablespoon lemon juice
  • 1/8 teaspoon dill weed (dried)
  • 1/8 teaspoon salt
  • black pepper (optional)

Directions

Microwave Method:

1. Thaw frozen fish in refrigerator overnight or thaw in microwave oven. Then, separate into 4 fillets or pieces

2. Place fish in a glass-baking dish. Cover with wax paper.

3. Cook at "medium" power in the microwave for 3 minutes. Remove cover, turn fish over, and sprinkle with lemon juice and seasonings.

4. Cover and continue cooking at "medium" power for 3 minutes or until fish flakes with a fork.

Skillet method:

1. Separate into four fillets or pieces.

2. Place fish in heated fry pan. Sprinkle with lemon juice and seasonings.

3. Cover and cook over moderate heat until fish flakes when tested with a fork, about 5 minutes.

Source: University of Illinois, Extension Service, Microwave Recipes

Nutrition Information

Serving Size: 1 4 oz. piece of fish, 1/4 of recipe
Nutrients Amount
Total Calories 74
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 49 mg
Sodium 393 mg
Carbohydrates 0 g
Dietary Fiber 0 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 16 g
Vitamin D 1 mcg
Calcium 9 mg
Iron 0 mg
Potassium 254 mg
N/A - data is not available
Nutrients Amount
Total Calories 74
Total Fat 0 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 36 mg
Omega 3 - DHA 102 mg
Cholesterol 49 mg
Carbohydrates 0 g
Dietary Fiber 0 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 16 g
Minerals
Calcium 9 mg
Potassium 254 mg
Sodium 393 mg
Copper 21 mcg
Iron 0 mg
Magnesium 21 mg
Phosphorus 298 mg
Selenium 24 mcg
Zinc 0 mg
Vitamins
Vitamin A 2 mcg RAE
Vitamin B6 0 mg
Vitamin B12 2 mcg
Vitamin C 2 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 0 mcg
Folate 8 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 69 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Protein Foods
2 3/4 ounces

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