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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 146.8
  • Total Fat: 4.1 g
  • Cholesterol: 45.0 mg
  • Sodium: 102.0 mg
  • Total Carbs: 12.9 g
  • Dietary Fiber: 3.4 g
  • Protein: 14.6 g

View full nutritional breakdown of MAKEOVER: Swai with Vegetable Trio (by IFAMEMBER) calories by ingredient
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MAKEOVER: Swai with Vegetable Trio (by IFAMEMBER)

Submitted by: IFAMEMBER

View the original recipe for Swai with Vegetable Trio

Introduction

This is a low fat easy meal, using no fats. The secret is using microwave steam bags available from Ziplock
You can substitute mix with 1 1/4 Cup broccoli florets, 10 snow peas and 1/4 cup matchstick carrots.

Good to serve with brown rice.
This is a low fat easy meal, using no fats. The secret is using microwave steam bags available from Ziplock
You can substitute mix with 1 1/4 Cup broccoli florets, 10 snow peas and 1/4 cup matchstick carrots.

Good to serve with brown rice.

Number of Servings: 1

Ingredients

    Swai filets
    1/4 cup Broccoli
    1/4 cup carrots julienned
    1/4 cup Bok Choy
    2 oz leaks
    Ziplock Zip-n-Steam bags, medium



Directions

Cut filets into 3.5 oz sections. Put fish into medium steam bag, placing thicker portions toward outer edge of bag. If needed, tuck any thin parts of filet underneath for even cooking.

Add to bag 3/4 cup vegetable mix.

Seal bag and place in microwave.

Cook on full power for 4.5 minutes or until fish is cooked through and flakes easily. If needed, continue microwaving at 30 sec intervals until done.

Allow bag to stand for 1 min before handling. Carefully open bag, using spatula to remove fish and vegetables from bag.

Garnish with lemon wedge or squeeze lemon juice onto cod and serve.

Serving Size: makes 4





TAGS:  Fish |

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