Nutrition
4 Servings, about 3 ounces each
Ingredients:
1 pound frozen haddock or cod fillets
1 Tbsp. lemon juice
1/8 tsp. dried dill weed
1/8 tsp. salt
Dash of pepper
Directions:
1. Thaw frozen fish in refrigerator overnight or thaw in microwave oven. Separate into four fillets or pieces.
2. Place fish in heated frypan. Sprinkle with lemon juice and seasonings.
3. Cover and cook over moderate heat until fish flakes when tested with a fork, about 5 minutes.
Microwave Directions:
Place fish in a glass baking dish. Cover with wax paper. Cook at “medium” power 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.
Per Serving:
Calories – 195
Total fat – 1 gram
Saturated fat – Trace
Sodium – 147 mg
© American Institute for Preventive Medicine