Fish Fillet Dinner
A quick, wholesome fish fillet dinner featuring tender fish, roasted potatoes, and broccoli, topped with lemon-tarragon butter for a flavorful and balanced meal.
Ingredients
Instructions
- Arrange potatoes and broccoli around the edge of a 9-inch plate; sprinkle with water.
- Cover with vented plastic wrap and microwave on High (100%) until hot, about 2 to 2 1/2 minutes.
- Place the fish fillet in the center of the plate.
- Cover with vented plastic wrap and microwave until the fish flakes easily with a fork, about 2 1/2 to 3 minutes; drain excess liquid.
- In a small dish, combine margarine, lemon juice, and tarragon.
- Microwave uncovered on High (100%) until the margarine is melted, about 30 to 40 seconds.
- Spoon the lemon-tarragon butter over the fish and vegetables before serving.
Tips & Substitutions
For a quick meal, you can substitute the fish fillet with other proteins like chicken or tofu. If you prefer a different vegetable, asparagus or green beans work well too. Be sure to adjust cooking times accordingly. Adding a sprinkle of garlic powder to the vegetables before microwaving can enhance the flavor. For a more robust sauce, consider mixing in a bit of Dijon mustard with the lemon-tarragon butter.
Serving Suggestions
This Fish Fillet Dinner pairs beautifully with a light salad or quinoa for a wholesome meal. Consider serving it with a side of crusty bread to soak up the lemon-tarragon butter. For a complete experience, you can also serve it alongside dishes like Shrimp In Clam Sauce or American recipes featuring fresh vegetables for a well-rounded dinner.
Storage & Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish and vegetables in a microwave-safe dish, cover, and heat on medium for 1-2 minutes or until warmed through. For best results, avoid overheating to prevent drying out the fish.
Nutrition & Diet Analysis (per serving)
Each serving of Fish Fillet Dinner contains roughly 1848 calories, with 6g protein, 26g carbohydrates, and 196g fat. It is an excellent source of iron (30% of the Daily Value), and a good source of potassium and calcium. Note that it is relatively high in sodium, at 1696mg per serving (74% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets. Just be sure to thaw them completely before cooking to ensure even cooking and proper texture. If cooking from frozen, increase the microwave time slightly until the fish flakes easily with a fork.
What type of fish is best for this recipe?
Mild white fish like tilapia, cod, or haddock works well for this dish. These types are not only flavorful but also flaky, making them ideal for quick cooking methods like microwaving.
Can I make this recipe in advance?
While it's best enjoyed fresh, you can prep the potatoes and broccoli in advance. Store them in the fridge, and microwave just before serving. The fish is best cooked fresh to maintain its texture and flavor.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).