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Dilled Fish Fillets

Use fish fillets from the freezer in this recipe to make a quick, weeknight seafood dinner.

  • 4 Servings
  • $6.00 - $8.99

Ingredients

  • 1 pound frozen haddock or cod fillets
  • 1 tablespoon lemon juice
  • 1/8 teaspoon dried dill weed
  • 1/8 teaspoon salt
  • black pepper

Steps

1

Wash hands with soap and water.

2

Thaw frozen fish in refrigerator overnight or thaw in microwave oven. 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.

6

Wash hands with soap and water.

7

Separate into four fillets or pieces.

8

Place fish in heated fry pan. Sprinkle with lemon juice and seasonings.

9

Cover and cook over moderate heat until fish flakes when tested with a fork, about 5 minutes.

Ingredients

Serving Size: 1 4 oz. piece of fish, 1/4 of recipe

NutrientsAmount
Total Calories74
Total Fat0 g
Saturated Fat0 g
Monounsaturated Fat0 g
Polyunsaturated Fat0 g
Linoleic Acid0 g
α-Linolenic Acid0 g
Omega 3 - EPA36 mg
Omega 3 - DHA102 mg
Cholesterol49 mg
Carbohydrates0 g
Dietary Fiber0 g
Total Sugars0 g
Added Sugars included0 g
Protein16 g
Minerals
Calcium9 mg
Potassium254 mg
Sodium396 mg
Copper21 mcg
Iron0 mg
Magnesium21 mg
Phosphorus298 mg
Selenium24 mcg
Zinc0 mg
Vitamins
Vitamin A2 mcg RAE
Vitamin B60.1 mg
Vitamin B122 mg
Vitamin C2 mg
Vitamin D1 mcg
Vitamin E1 mg
Vitamin K0 mcg
Folate8 mcg DFE
Thiamin0 mg
Riboflavin0.1 mg
Niacin1 mg
Choline69 mg

Source:

  • Microwave Recipes
  • University of Illinois Extension Service