Directions:
- Mix all marinade ingredients except peanut butter in a small bowl or cup. Taste to check for seasoning.
- If you are adding the peanut butter, add it to the mix and stir to create a thick paste.
- Spread over frozen or fresh fish fillets.
- Put fillets onto a plate with a microwave cover or place them in a shallow covered container (but make sure a little of the steam can escape). If fish are frozen, cook on high for at least 6-7 minutes (depending on thickness of fish). If thawed, about 4-5 minutes should be sufficient. This will change depending on your microwave so do check the fish by checking the colour in the centre of the fillet (it should be opaque).
- Serve with rice and a crisp salad.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 56.74 Kcal (238 kJ) | ||
| Calories from fat | 38.03 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.23g | 7% | |
|---|---|---|---|
| Sodium | 11.39mg | 0% | |
| Potassium | 107.42mg | 2% | |
| Total Carbs | 3.42g | 1% | |
| Sugars | 0.91g | 4% | |
| Dietary Fiber | 0.79g | 3% | |
| Protein | 2.37g | 5% | |
| Vitamin C | 7.2mg | 12% | |
| Iron | 0.5mg | 3% | |
| Calcium | 15.8mg | 2% | |
| Amount Per 100 g | |||
| Calories | 239.11 Kcal (1001 kJ) | ||
| Calories from fat | 160.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.8g | 7% | |
|---|---|---|---|
| Sodium | 47.98mg | 0% | |
| Potassium | 452.68mg | 2% | |
| Total Carbs | 14.42g | 1% | |
| Sugars | 3.84g | 4% | |
| Dietary Fiber | 3.33g | 3% | |
| Protein | 10g | 5% | |
| Vitamin C | 30.2mg | 12% | |
| Vitamin A | 0.2mg | 2% | |
| Iron | 1.9mg | 3% | |
| Calcium | 66.7mg | 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.
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