Servings per Recipe
4
Nutrition Facts
Calories
: 80
Total Fat
: 0
g
Sodium
: 420
mg
Total Carbohydrate
: 0
g
Dietary Fiber
: 0
g
Protein
: 17
g
Ingredients
1 lb. frozen haddock or cod fillets, thawed
1 tablespoon lemon juice
1/8 teaspoon dried dill weed
1/8 teaspoon salt
dash of black pepper
Preparation
Put frozen fish in refrigerator overnight or thaw in microwave oven and separate into four pieces.
**STOVETOP METHOD:**
Wash hands with soap and water.
Spray frying pan with non-stick cooking spray.
Place thawed fish in heated frying pan.
Sprinkle fish with lemon juice and seasonings.
Cook covered over medium heat until fish flakes when tested with a fork, about 5 minutes. Internal temperature of fish should reach 145 degrees F on food thermometer.
**MICROWAVE METHOD:**
Wash hands with soap and water.
Spray a glass baking dish with non-stick cooking spray.
Place fish in dish and cover dish with wax paper.
Cook at medium power for 3 minutes.
Remove wax paper, 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. Internal temperature of fish should reach 145 degrees F on food thermometer.