Microwave Fish Fillets

VeganVegetarian
Prep: 5 min Cook: 6 min Serves: 4 Cuisine: American

A quick and flavorful microwave fish fillet dish featuring lemon, parsley, and seasoned butter sauce, perfect for a light, healthy meal in minutes.

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Ingredients

  • 1/2 cup margarine ⓘ
  • 2 tablespoons flour ⓘ
  • 2 tablespoons lemon juice ⓘ
  • 1 tablespoon water ⓘ
  • 1 teaspoon Mrs. Dash seasoning ⓘ
  • 1 pound fish fillets (orange roughy, sole, flounder, catfish, or haddock) ⓘ
  • 1 tablespoon snipped parsley ⓘ

Instructions

  1. Place margarine in a rectangular or 10-inch square microwave dish. Microwave at High until melted.
  2. Blend in flour, lemon juice, water, and Mrs. Dash seasoning to make the sauce.
  3. Coat both sides of the fish fillets with the butter sauce.
  4. Arrange the coated fish in the dish.
  5. Cover the dish with waxed paper.
  6. Microwave at High until the fish flakes easily in the center, about 5 to 6 minutes.

Nutrition & Diet Analysis (per serving)

454 kcal 23% DV
Protein Fat Carbs

Macronutrients

Protein 18.9g 38% DV
Total Fat 23.8g 31% DV
Carbs 45.3g 16% DV
Fiber 11.6g 41% DV
Sugar 2.6g 5% DV

Electrolytes

Sodium 1440.8mg 63% DV
Potassium 1679.5mg 36% DV
Cholesterol 20mg 7% DV

Vitamins & Minerals

Vitamin A 6mcg 1% DV
Vitamin C 38.7mg 43% DV
Calcium 55.8mg 4% DV
Iron 15.9mg 89% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Explore Ingredients

lemon juice water orange roughy flour margarine parsley seasoning

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