Directions:
- Butter a microwave proof dish to take the fish in a single layer. place the fish in the dish, season and drizzle with the lemon juice. Chop the peppers roughly and scatter evenly over the fish.
- Cover the dish with plastic wrap, pierce a few times and microwave in high for 4 minutes or until fish is tender.
- In the meantime toast the pine nuts in a dry frying pan and toss on the fish before serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 185.61 Kcal (777 kJ) | ||
| Calories from fat | 25.84 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.87g | 4% | |
|---|---|---|---|
| Cholesterol | 104.22mg | 35% | |
| Sodium | 413.35mg | 17% | |
| Potassium | 643.81mg | 14% | |
| Total Carbs | 3.67g | 1% | |
| Sugars | 2.42g | 10% | |
| Dietary Fiber | 0.88g | 4% | |
| Protein | 31.47g | 63% | |
| Vitamin C | 58.5mg | 98% | |
| Vitamin A | 1.4mg | 48% | |
| Iron | 24.5mg | 136% | |
| Calcium | 25mg | 2% | |
| Amount Per 100 g | |||
| Calories | 68.17 Kcal (285 kJ) | ||
| Calories from fat | 9.49 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.05g | 4% | |
|---|---|---|---|
| Cholesterol | 38.28mg | 35% | |
| Sodium | 151.81mg | 17% | |
| Potassium | 236.45mg | 14% | |
| Total Carbs | 1.35g | 1% | |
| Sugars | 0.89g | 10% | |
| Dietary Fiber | 0.32g | 4% | |
| Protein | 11.56g | 63% | |
| Vitamin C | 21.5mg | 98% | |
| Vitamin A | 0.5mg | 48% | |
| Iron | 9mg | 136% | |
| Calcium | 9.2mg | 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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