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)
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  1. Microwave Method:
  2. Thaw frozen fish in refrigerator overnight. Then, separate into 4 fillets or pieces.
  3. Place fish in a glass-baking dish. Cover with wax paper.
  4. Cook at "medium" power in the microwave for 3 minutes. Remove cover, turn fish over, and sprinkle with lemon juice and seasonings.
  5. 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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