7-minute Fish Dinner, Fat-Free and Delicious

7minutefish

  1. 7minutefish_recipeCoat the bottom of a micro-wave baking dish with Pam, olive oil, coconut oil or your favorite oil.
  2. Mix the following “crumb mixture” together in a small bowl: 2 melted TBS of margarine, 1/2 cup seasoned bread crumbs, chopped onion and garlic — 1/2 tsp each (or use garlic and onion powder instead of fresh), and 1 tsp. lemon juice.
  3. Place ½ inch thick fish fillets in baking dish, flat side down.
  4. Sprinkle crumb mixture on top of fillets.
  5. Cover baking dish with plastic wrap or tight micro-wave cover. Do not turn over during cooking process. Microwave 6 to 7 minutes on high or until fish flakes (slightly longer if very thick fish pieces are used )
  6. Add a twig of fresh parsley or two and serve with other dinner meal plans, cottage cheese or brown rice, fresh vegetable (beans, peas, etc.), any other favorites you like, such as hot sauce. Easy-Peasy and healthy!

Note: microwave cooking rate is usually about 6 minutes per 1/2 inch of fillet thickness.  ENJOY!

7minutefish2Place ½ inch thick fish fillets in baking dish, flat side down.

7minutefish3Sprinkle crumb mixture on top of fillets.

7minutefish4Cover baking dish with plastic wrap or tight micro-wave cover. Do not turn over during cooking process. Microwave 6 to 7 minutes on high or until fish flakes (slightly longer if very thick fish pieces are used )

7minutefish5Remove from microwave, remove plastic-wrap, add a twig of fresh parsley or two. Serve with other dinner meal plans, cottage cheese or brown rice, fresh vegetable (beans, peas, etc.), any other favorites as you like.