Delightful Cod in the Microwave Recipe

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Ingredients:

Serving

1 lb cod fish fillet
1/2 cup chopped tomato
1/3 cup finely chopped onion
2 tbsp water
2 tbsp olive oil
4 1/2 tsp lemon juice
1 tsp dried parsley flakes
1/2 tsp minced garlic
1/2 tsp minced fresh basil
1/8 tsp salt
1 tsp seafood seasoning

Directions:

Place the cod fillets in a shallow microwave-safe dish.
In a bowl, combine the tomatoes, onion, water, oil, lemon juice, parsley, garlic, basil and salt and spoon over cod.
Sprinkle with seafood seasoning.
Cover and microwave on high for 6 minutes or until fish flakes easily with a fork.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	153.61 Kcal (643 kJ)
Calories from fat	64.09 Kcal
		% Daily Value*
Total Fat	7.12g	11%
Cholesterol	53.55mg	18%
Sodium	429.79mg	18%
Potassium	353.47mg	8%
Total Carbs	2.85g	1%
Sugars	1.39g	6%
Dietary Fiber	0.53g	2%
Protein	17.51g	35%
Vitamin C	6.8mg	11%
Iron	0.1mg	0%
Calcium	18.3mg	2%

Amount Per 100 g
Calories	89.18 Kcal (373 kJ)
Calories from fat	37.2 Kcal
		% Daily Value*
Total Fat	4.13g	11%
Cholesterol	31.09mg	18%
Sodium	249.51mg	18%
Potassium	205.2mg	8%
Total Carbs	1.65g	1%
Sugars	0.81g	6%
Dietary Fiber	0.31g	2%
Protein	10.17g	35%
Vitamin C	3.9mg	11%
Calcium	10.6mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

3.6

Points
4

PointsPlus

Good Points

saturated fat free

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