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Ингредиенты
- 2 lrg tomatoes diced
- 1 tsp Dry basil
- 1/2 tsp Dry oregano
- 2 x Cloves garlic finely chopped salt to taste pepper to taste
- 1 1/2 lb fish fillets frzn or possibly fresh
Инструкции
- Thaw fish if frzn. Mix tomatoes, basil, oregano, garlic, salt & pepper in a 4 c. Mixing bowl.
- Microwave uncovered on HIGH for 4 to 5 min. Keep hot. Rinse fillets under cool water.
- Pat dry. Place fillets in shallow microwave dish, thicker portion to the outside. Cover with plastic wrap, vented. Microwave on HIGH 3 to 6 min till fish is slightly translucent/soft in the center, turning dish every 2 min. Allow fish to stand, covered, 3 to 5 min to complete cooking.
- Drain. Top fillets with dipping sauce.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 254g | |
| Recipe makes 4 servings | |
| Calories 186 | |
| Calories from Fat 38 | 20% |
| Total Fat 4.29g | 5% |
| Saturated Fat 0.85g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 109mg | 36% |
| Sodium 147mg | 6% |
| Potassium 781mg | 22% |
| Total Carbs 3.76g | 1% |
| Dietary Fiber 1.1g | 4% |
| Sugars 2.2g | 1% |
| Protein 31.46g | 50% |
