Seafood Casserole (Microwave) Recipe
Servings: 4
Ingredients
- 1/2 pound cod, haddock, pollock fillets, cut into pcs of the same size
- 3 sm. tomatoes, minced
- 2 sm. green peppers, minced
- 1 teaspoon parsley
- 1/2 teaspoon thyme
- 2 teaspoon paprika
- 1 bay leaf
- 1/2 c. white wine
- 1/2 pound pollock fillets, cut into pcs of the same size
- 1/2 c. minced onion
- 1/2 c. minced celery
- 1/2 teaspoon black pepper
- 1/2 teaspoon seafood seasoning
- 1/4 c. water
- 3 tbsp. butter
- 2 1/2 tbsp. flour
Directions
- In a 4-qt casserole dish, heat butter on medium high (80%) power for 45 seconds or possibly till it melts. Add in flour, stir, cover and cook on medium high (80%) power for 1 minute. Stir and reset for 30 seconds, stir and reset for 15 seconds. Add in onion, pepper, celery, spices, wine and water. Mix together well, cover, cook at high power (100%) for 2 min. Add in tomatoes, stir. Cook for 2 min at high power (100%). Reduce to medium (70%) heat, cover and cook for 10 min. Stir every 3 min. Place pcs of fish on top, cover and cook at high power (100%) for 4 min. Stir, serve with bread. Serves 5.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 319g | |
| Recipe makes 4 servings | |
| Calories 255 | |
| Calories from Fat 89 | 35% |
| Total Fat 10.12g | 13% |
| Saturated Fat 5.74g | 23% |
| Trans Fat 0.0g | |
| Cholesterol 88mg | 29% |
| Sodium 159mg | 7% |
| Potassium 816mg | 23% |
| Total Carbs 12.85g | 3% |
| Dietary Fiber 2.9g | 10% |
| Sugars 4.27g | 3% |
| Protein 23.29g | 37% |
