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Haddock Caribbean

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By Betty Crocker Kitchens
Updated May 6, 2005
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Make this tropical entrée in your microwave oven for a quick-to-fix main course.

Haddock Caribbean

  • Prep Time 10 min
  • Total 15 min
  • Servings 2
  • Ingredients 10
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Ingredients

  • 2 pieces (3 ounces each) fresh or frozen (thawed) haddock
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 slices medium onion, (1/8 inch thick), separated into rings
  • 1 small tomato, cut into 8 wedges
  • 2 teaspoons lime juice
  • 2 teaspoons olive or vegetable oil
  • 4 pitted green olives, sliced
  • 4 slices avocado
  • 2 lime wedges

Instructions

  • Step 
    1
    Place haddock pieces, thickest parts to outside edge, in 24-ounce shallow microwavable casserole. Sprinkle with salt and pepper. Place onion and tomato on haddock. Sprinkle with lime juice and oil. Top with olives.
  • Step 
    2
    Cover loosely and microwave on High 4 to 5 minutes or until fish flakes easily with fork. Serve with avocado and lime.

Nutrition

205 Calories
13 g Total Fat
18 g Protein
7 g Total Carbohydrate

Nutrition Facts

Serving Size: 1 Serving
Calories
205
Calories from Fat
115
Total Fat
13 g
Saturated Fat
2 g
Cholesterol
45 mg
Sodium
390 mg
Potassium
620 mg
Total Carbohydrate
7 g
Dietary Fiber
3 g
Protein
18 g
% Daily Value*:
Vitamin A
12%
12%
Vitamin C
12%
12%
Calcium
2%
2%
Iron
6%
6%
Exchanges:
1 Vegetable; 2 Lean Meat; 2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.

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