Dilled Fish Fillets
Use fish fillets from the freezer in this recipe to make a quick, weeknight seafood dinner.
营养成分（每份）
每份数值 · 每份分量: 1 4 oz. piece of fish, 1/4 of recipe
67
卡路里
16g
蛋白质
0g
碳水
0g
脂肪
0g
膳食纤维
0g
糖
182mg
钠
饱和脂肪 0 g · 胆固醇 48 mg
圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。
食材
frozen haddock or cod fillets
1 pound
lemon juice
1 tablespoon
dried dill weed
1/8 teaspoon
salt
1/8 teaspoon
black pepper
optional
步骤
- 1
Wash hands with soap and water.
- 2
Thaw frozen fish in refrigerator overnight or thaw in microwave oven. Then, separate into 4 fillets or pieces
- 3
Place fish in a glass-baking dish. Cover with wax paper.
- 4
Cook at "medium" power in the microwave for 3 minutes. Remove cover, turn fish over, and sprinkle with lemon juice and seasonings.
- 5
Cover and continue cooking at "medium" power for 3 minutes or until fish flakes with a fork.
- 6
Wash hands with soap and water.
- 7
Separate into four fillets or pieces.
- 8
Place fish in heated fry pan. Sprinkle with lemon juice and seasonings.
- 9
Cover and cook over moderate heat until fish flakes when tested with a fork, about 5 minutes.
来源: USDA MyPlate Kitchen · Microwave Recipes University of Illinois Extension Service
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