Dilled Fish Fillets
Frozen fish is a lot more affordable than fresh and can be just as tasty. This citrusy recipe is high in protein and can be enjoyed with a whole grain or a vegetable to make a whole meal.
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Serves4 (1 fillet or 4 ounces each)
SWAP ScoreWhat's this?
Ingredients
- 1 pound haddock fillets (frozen)
- 1 tablespoon lemon juice
- 1/8 teaspoon dill, dried
- 1/8 teaspoon salt
- 1/2 teaspoon black pepper
Directions
- Microwave Method:
- Thaw frozen fish in refrigerator overnight. 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.
Recipe Tips
Alternatively, cook fish in a skillet over medium heat with 1 teaspoon oil for 7-9 minutes, flip halfway through.
Nutrition Facts
Dilled Fish Fillets
Amount Per Serving (1 fillet or 4 ounces eachg)
Calories 103
Calories from Fat 9
% Daily Value*
Total Fat 1g
2%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 75mg
25%
Sodium 360mg
15%
Potassium 407mg
12%
Total Carbohydrates 0g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 23g
46%
Vitamin A
1%
Vitamin C
1%
Vitamin D0%
Calcium
1%
Iron
2%
* Percent Daily Values are based on a 2000 calorie diet.
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