Rating: 5 stars
1 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

This entrée cooks in 7 minutes, with very little cleanup. The bags we used (Ziploc) are dioxin-free and food-safe in the microwave.

Recipe by Cooking Light May 2013


Credit: Romulo Yanes; Styling: Paige Hicks

Recipe Summary test

4 mins
11 mins
Serves 2 (serving size: 1 fish fillet and about ½ cup fennel mixture)


Ingredient Checklist


Instructions Checklist
  • Sprinkle fish evenly with salt; place 1 fillet in each of 2 quart-sized microwavable zip-top plastic bags. Divide fennel and next 6 ingredients (through garlic) evenly between the 2 bags. Gently press out as much air as possible from bags; seal tightly.

  • Place bags on a microwave-safe plate. Microwave at POWER LEVEL 7 for 5 minutes or until desired degree of doneness. Cool 2 minutes. Remove fish and vegetable mixture from each bag onto each of 2 plates. Top fillets evenly with orange sections and fennel fronds; drizzle with oil.

Nutrition Facts

222 calories; fat 5.5g; saturated fat 1.8g; mono fat 2.3g; poly fat 0.8g; protein 31.4g; carbohydrates 8.4g; fiber 2.3g; cholesterol 78mg; iron 1.2mg; sodium 596mg; calcium 71mg.