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Herb Fish Fillets Recipe

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Combining different types of herbs not only gives this speedy fish depth of flavor, but it also results in a beautiful dish. Yvonne Nemec of Phillipsburg, New Jersey relates, “this is such an easy dish and so delicious. The herbs compliment the delicate flavor of the fish. We love it!”

This recipe is:

Quick

Diabetic Friendly

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Herb Fish Fillets Recipe

Prep/Total Time: 20 min.

Yield: 4 Servings

15 5 20

Ingredients

1/4 cup finely chopped onion
2 tablespoons butter
1/2 teaspoon minced garlic
1 tablespoon lemon juice
2 teaspoons dried parsley flakes
1/4 to 1/2 teaspoon salt
1/4 teaspoon dried tarragon
1/8 teaspoon dried thyme
1 pound whitefish or sole fillets
1/4 cup dry bread crumbs

Directions

In a small microwave-safe dish, combine the onion, butter and garlic. Microwave, uncovered, on high for 1-2 minutes or until onion is partially cooked. Stir in the lemon juice, parsley, salt, tarragon and thyme.
Arrange fillets in a greased 2-qt. round microwave-safe dish. Top with half of the butter mixture. Stir bread crumbs into the remaining butter mixture; sprinkle over fillets.
Cover and microwave on high for 4-6 minutes or until fish flakes easily with a fork. Yield: 4 servings.

Editor's Note: This recipe was tested in a 1,100-watt microwave.

Nutritional Facts 4 ounces (prepared with reduced-fat butter and 1/4 teaspoon salt) equals 161 calories, 5 g fat (2 g saturated fat), 64 mg cholesterol, 334 mg sodium, 6 g carbohydrate, trace fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fat.

Originally published as Herb Fish Fillets in Simple & Delicious November/December 2006, p21

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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