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Microwave Fish Fillets With Peppers and Toasted Pine Nuts Recipe

Microwave Fish Fillets With Peppers and Toasted Pine Nuts Recipe

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Microwave Fish Fillets With Peppers and Toasted Pine Nuts

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Ingredients:

Serving

4 haddock or 4 cod fish fillets, skinned
285 g marinated bell peppers
2 tbsp pine nuts
1 tbsp lemon juice (or wine)

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.

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Nutrition Facts

Per Serving Per 100 g

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.

Tastes

salty
savory
bitter
sweet

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