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Parmesan Fish Fillets

January 14, 2013
Plain English Version

These fillets are delicious to eat and easy-to-make using your microwave.

Main Dish

Parmesan Fish Fillets

2 medium tomatoes, sliced

2 (6-ounce) fish fillets such as tilapia, snapper, mahi mahi or sole

1 tablespoon olive oil

1 teaspoon minced garlic

Salt and freshly ground pepper

1/4 cup Parmigiano-Reggiano cheese shavings

1/2 cup basil, torn into bite-size pieces

Put tomato slices in a microwaveable dish in one layer. Sprinkle with salt and pepper to taste. Microwave on high for 2 minutes.

Place fish fillets over the tomatoes. Drizzle with olive oil. Sprinkle with minced garlic and salt and pepper. Cover loosely with plastic wrap. Microwave on high 5 minutes or until center of fillet is opaque. (Test after 3 minutes as microwave ovens have different powers.)

Remove from microwave, place cheese over fish and cover with plastic wrap. Let stand 2 minutes, covered, before serving. Sprinkle basil on top.

Serve fish over cooked pasta. Makes 2 servings.

Per serving: 304 calories (38 percent from fat), 12.9 g fat (4.0 g saturated, 7.0 g monounsaturated), 92 mg cholesterol, 40.0 g protein, 8.6 g carbohydrates, 2.4 g fiber, 252 mg sodium.

The Miami Herald

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