Fish Provencale

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4 servings (serving size: 1 fish fillet and 3 tablespoons vegetable mixture)


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1 cup chopped plum tomato
1/2 cup chopped yellow bell pepper
3 tablespoons chopped green onions
1 teaspoon dried fines herbes
1/4 teaspoon dried thyme
2 garlic cloves, minced
1 tablespoon lemon juice
1/4 teaspoon salt
1/8 teaspoon pepper
4 (6-ounce) orange roughy or other lean white fish fillets


Combine first 6 ingredients in an 8-inch square baking dish; stir well. Microwave at high 3 minutes, stirring after 2 minutes. Stir in juice, salt, and pepper. Arrange fish over vegetable mixture with thickest portions toward outside. Cover with wax paper; microwave at high 3 minutes. Turn fish over, cover, and microwave 2 minutes or until fish flakes easily. Let stand, covered, 2 minutes.

Created date

April 2004

Nutritional Information

Calories 248
Caloriesfromfat 37 %
Fat 10.2 g
Satfat 1.6 g
Monofat 3.4 g
Polyfat 3.8 g
Protein 33.3 g
Carbohydrate 4.5 g
Fiber 1.1 g
Cholesterol 102 mg
Iron 1.4 mg
Sodium 239 mg
Calcium 18 mg