Fish Provencale

[Dina W]

* Exported from MasterCook *

Fish Provencale

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Cooking Light 1995 Fish And Seafood


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
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 cloves garlic -- minced
1 tablespoon lemon juice
1/4 teaspoon salt
1/8 teaspoon pepper
24 ounces orange roughy, or other lean white fish
fillet -- (four 6-ounce 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.

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

Source:
"Cooking Light, June 1995, page 121"
Copyright:
"© Cooking Light"

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Per Serving (excluding unknown items): 139 Calories; 1g Fat (9.3% calories from fat); 26g Protein; 5g Carbohydrate; 1g Dietary Fiber; 34mg Cholesterol; 246mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat.

WW Points - 3



[This message has been edited by Dina W (edited 01-19-2001).]