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
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
-
Step1Place 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.
-
Step2Cover 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;Recipe Tips
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