Alternatives: Salmon, catfish, cod, pollock, orange roughyNumber of Servings: 4Ingredients: 4 Trout fillets8 Slices Roma tomatoes1/4 Cup crubled feta cheese4 (1- to 2-inch) sprigs fresh oregano4 Teaspoons olive oilLemon herb seasoningInstructions: For each fillet, place in a microwave-safe dish. Sprinkle with lemon-herb seasoning and drizzle with oil. Cover dish with plastic wrap, turning back one corner to vent. Microwave on high for 1 1/2 minutes.
Uncover; arrange 2 tomato slices and a sprig of basil and oregano on fillet. Sprinkle with one tablespoon cheese. Cover and vent; microwave on high for 1 to 1 1/2 minutes or until fish flakes easily when tested with a fork. Repeat with remaining fillets.
Average:
5
Average: 5 (1 vote)
Number of Servings: 2Ingredients: 2 Trout fillets, about 6 ounces1/2 Teaspoon lemon pepper1 Tablespoon margarine, divided use2 Tablespoons sliced almonds1 Tablespoon lemon juiceLemon wedges and parsley or watercress sprigs for garnishInstructions: Pat trout dry and sprinkle with lemon pepper. Place 1 teaspoon margarine in 9-inch glass pie plate. Microwave, uncovered on high for 45 seconds, or until melted. Stir in almonds; toss to coat. Microwave on high for 3 minutes, or until lightly golden brown, stirring once. Let stand 5 minutes and reserve.
Place remaining 2 teaspoons margarine in a microwave-safe (7 x 11 inch) dish. Microwave on high for 45 seconds to melt. Stir in lemon juice. Coat fish mixture and arrange skin side down in dish. Tuck under thing edges to make an even thickness. Cover loosely with waxed paper. Microwave on high for 2 1/2 minutes and allow to stand, covered, for 2 minutes. Cook just until fish flakes easily when tested with a fork. Transfer fish to warm plates and sprinkle with toasted almonds. Serve immediately with lemon wedges and parsley garnish.
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Number of Servings: 4Ingredients: 12 shrimp, peeled and deveined8 sea scallops4 squid tubes or mantles, sliced into 1/4-inch rings1 lean white fish fillet, such as catfish, cod, orange roughy, sole, flounder, cut into 8 chunks8 fresh whole mushrooms4 sprigs fresh basil OR 1 teaspoon dried basil leaves2 EACH shallots and small cloves garlic, finely chopped4 tablespoons white wine, clam juice or brothPepper to tasteInstructions: Divide the shrimp, scallops, squid, fish and mushrooms into four individual ramekins. Place a sprig of fresh basil on top. If using dried basil, combine with shallot, garlic and wine in a 1-cup glass measure. Microwave on high 2 minutes.
Divide wine mixture over seafood; add salt and pepper to taste. Place ramekins in microwave and lay a sheet of wax paper over them. Turning each ramekin halfway around midway through cooking, microwave on high 6 to 7 minutes. Let stand 3 minutes before serving. Serve with rice.
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Number of Servings: 4Ingredients: 1 package (16 to 19 oz.) refrigerated or frozen cheese-filled torellini2 cups fresh or frozen broccoli1 can (14 3/4 oz.) or 2 cans (7 1/2 oz. each) Alaska salmon, drained and chunked1 small tomato, seeded and diced*3/4 cup (3 oz.) shredded parmesan cheese8 oz. regular or reduced-calorie Italian dressing with cheese*Substitute 1/2 cup sun-dried tomatoes, julienne cut, for added flavor.Instructions: Cook torellini according to package directions. Drain; rinse in cold water. Transfer to large bowl. Microwave broccoli on HIGH 1-2 minutes, add to pasta. Stir in salmon, tomato, cheese and dressing.
Source: Recipe courtesy of Alaska Seafood Marketing Institute.
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Seafood Alternatives: shark, swordfish, salmon or halibutNumber of Servings: 4Ingredients: 2 tablespoons reduced sodium soy sauce2 teaspoons brown sugar1 teaspoon ground cumin1 teaspoon sesame oil or vegetable oil1/4 teaspoon crushed red pepper1 clove garlic, minced4 (4 to 5 oz.) tuna steaks4 green onions, diagonally sliced3 cups cooked ricered pepper slices for garnishInstructions: Combine soy sauce, brown sugar, cumin, sesame oil and red pepper in a 7 x 11 x 2-inch microwave safe baking dish. Add fish and turn to coat both sides. Let marinate 5 to 15 minutes.
Turn steaks over and cover with lid or wax paper. Microwave at 100% power 1-1/2 minutes, rotating dish 1/4 turn. Sprinkle with onions and continue to cook 1-1/2 minutes longer or until fish begins to flake easily when tested with a fork. Let stand, covered for 2 minutes. Serve fish and sauce over rice.
Average:
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Seafood Alternatives: shark, tuna, salmon or halibutNumber of Servings: 4Ingredients: 2 tablespoons reduced sodium soy sauce2 teaspoons brown sugar1 teaspoon ground cumin1 teaspoon sesame oil or vegetable oil1/4 teaspoon crushed red pepper1 clove garlic, minced4 (4 to 5 oz.) swordfish steaks4 green onions, diagonally sliced3 cups cooked ricered pepper slices for garnishInstructions: Combine soy sauce, brown sugar, cumin, sesame oils and red pepper in a 7 x 11 x 2-inch microwave safe baking dish. Add fish and turn to coat both sides. Let marinate 5 to 15 minutes.
Turn steaks over and cover with lid or wax paper. Microwave at 100% power 1-1/2 minutes, rotating dish 1/4 turn. Sprinkle with onions and continue to cook 1-1/2 minutes longer or until fish begins to flake easily when tested with a fork. Let stand, covered for 2 minutes. Serve fish and sauce over rice.
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Seafood alternatives: halibut, salmon, tuna, swordfish, mahi-mahiNumber of Servings: 2Ingredients: 2 tablespoons white wine vinegar1 tablespoon olive oil or oil1/2 teaspoon dried basil, crushed1/8 teaspoon pepper2 salmon steaks, about 6 ounces each, (or 1 large steak, split)1/4 pound (4 large) thinly sliced mushrooms1/4 cup thinly sliced green onionsInstructions: Combine vinegar, oil, basil, and pepper in 8 x 8-inch glass dish. Add salmon and turn to coat both sides. Marinate 15 to 30 minutes, turning once. Drain marinade into 4-cup glass measure. Add mushrooms and green onions and stir to coat well. Place salmon in glass dish. Cover with waxed paper. Microwave at HIGH 4 minutes, turning dish once, and let stand, covered, minutes. Fish is done when it just begins to flake easily when tested with a fork. Microwave mushroom mixture, uncovered, at HIGH 3 minutes, stirring once. Transfer salmon to hot plates and spoon mushrooms over top.
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Number of Servings: 4Ingredients: 1 Pound (4 large) julienne carrots2 Tablespoons minced parsley1 teaspoon olive oil1/8 teaspoon salt1/8 teaspoon pepper1 teaspoon coarse-grain Dijon mustard1 teaspoon honey4 (4-5 ounces) flounder filletsNutrition Information: (per serving)
Calories: 170
Protein: 22.7g
Carbohydrates: 13.3g
Fat: 2.82g
Cholesterol: 54.4mg
Sodium: 229mg
Instructions: Combine carrots, parsley, oil, salt, and pepper in a 7x11x2-inch microwave-safe baking dish. Cover with wax paper. Microwave at 100% power 5 minutes, stirring once.
To make an even thickness, fold over thin fillets or bend long fillets. Place fillets on top of carrots in the corners of the dish with the thick parts towards the outside and thin parts toward the center. Combine the mustard and honey and spread over fillets.
Cover with wax paper. Microwave at 100% power 2 minutes. Rotate fillets, placing cooking parts toward the center and continue to cook 1-3 minutes longer or just until fish flakes easily when tested with a fork. Let stand, covered 2 minutes. Arrange fish and carrots on 4 warm plates.
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Seafood Alternatives: snapper, orange roughy or other lean white fish such as flounder, cod, sole or pollockNumber of Servings: 2Ingredients: 1 pound catfish, cut into 4 serving pieces2 cup prepared chunky salsa2 tomatillos or green tomatoes, chopped (about 1/2 cup)1 tablespoon chopped fresh cilantro or Chinese parsley2 teaspoons lime juice1/4 teaspoon ground corianderInstructions: Pat fish dry with paper towels. Arrange in an 8-inch square glass baking dish so that pieces are toward the sides of dish. Combine salsa, tomatillos, cilantro, lime juice and coriander. Spoon mixture over fish. Cover with vented plastic wrap. Rotating dish midway through cooking, microwave on high 3 to 4 minutes, or just until fish flakes easily when tested with a fork. Serve on a heated tortilla garnished with sprigs of cilantro.
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Number of Servings: 4Ingredients: 1 pound catfish, cut into 4-servings1/2 cup prepared chunky salsa2 tomatillos or green tomatoes, chopped (about 1/2 cup)1 tablespoon chopped fresh cilantro2 teaspoons lime juice1/4 teaspoon ground corianderFresh cilantro sprigsInstructions: Pat fish dry with paper towels. Arrange in an 8-inch square glass
baking dish so that pieces are toward the sides of the dish. Combine
salsa, tomatillos, cilantro, lime juice and coriander. Spoon mixture
over fish. Cover with vented plastic wrap. Rotating dish midway through
cooking, microwave on high 3-4 minutes, or just until fish flakes
easily when tested with a fork. Serve on a heated tortilla garnished
with sprigs of cilantro.
Average:
3.75
Average: 3.8 (4 votes)
