Vegetable Topped Fish Fillets
Cod Fillet is Great Topped with a Cream Cheese and Vegetable Mixture
Preparation time: About 15 minutes
Microwaving time: About 16 minutes
Standing time: 9 to 13 minutes
With the microwave’s help, frozen fish fillets can go from freezer to dinner table in half an hour. Each fillet is crowned with a creamy vegetable topping.
2 tablespoons butter or margarine
1/2 cup finely grated carrot
3 tablespoons thinly sliced green onions (including tops)
2 tablespoons lemon juice
1 small package (3 oz.) cream cheese, at room temperature
1 tablespoon minced parsley
1/4 teaspoon ground white pepper
1 package (12 oz.) frozen cod or sole fillets
Thin tomato wedges
Place butter in a small microwave-safe bowl. Microwave, uncovered, on HIGH (100%) for about 35 seconds or until melted. Stir in carrot and onions; microwave, uncovered, on HIGH (100%) for 4 minutes or until soft, stirring after 2 minutes. Let cool; then add lemon juice, cream cheese, parsley, and white pepper. Blend well and set aside.
Stack 2 paper towels on oven floor. Place unopened package of fish on towels and microwave on MEDIUM (50%) for 5 minutes, turning package over after 2 minutes. Open package; let stand for 6 to 10 minutes or until fish is completely thawed. If fish is still frozen in center, cover package with paper towels; microwave on MEDIUM (50%) for 1 more minute, then let stand until thawed.
Separate fish into fillets, rinse, and pat dry. Place in a 9-inch square microwave-safe baking dish, positioning thickest parts toward outside of dish. Cover and microwave on HIGH (100%) for 3 minutes. Give dish a half-turn, then spread cheese mixture evenly over each fillet. Microwave, uncovered, on MEDIUM-HIGH (70-80%) for 2 minutes. Let stand, covered, for 3 minutes. Fish should be just slightly translucent or wet inside; cut in thickest part to test. Top each fillet with a few tomato wedges. Makes 2 servings.
Per serving: 420 calories, 36 g protein, 5 g carbohydrates, 28 g total fat, 159 mg cholesterol, 391 mg sodium
