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)
Steps
Wash hands with soap and water.
Thaw frozen fish in refrigerator overnight or thaw in microwave oven. Then, separate into 4 fillets or pieces
Place fish in a glass-baking dish. Cover with wax paper.
Cook at "medium" power in the microwave for 3 minutes. Remove cover, turn fish over, and sprinkle with lemon juice and seasonings.
Cover and continue cooking at "medium" power for 3 minutes or until fish flakes with a fork.
Wash hands with soap and water.
Separate into four fillets or pieces.
Place fish in heated fry pan. Sprinkle with lemon juice and seasonings.
Cover and cook over moderate heat until fish flakes when tested with a fork, about 5 minutes.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 74 |
| Total Fat | 0 g |
| Saturated Fat | 0 g |
| Cholesterol | 49 mg |
| Sodium | 396 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 |
U.S. Department of Agriculture. MyPlate Kitchen Website. Dilled Fish Fillets. Recipe source: Microwave Recipes University of Illinois Extension Service. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.