Swai with Vegetable Trio
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
Swai filetsBirds Eye Broccoli, Carrots, Sugar Snap Peas & Water ChestnutsZiplock Zip-n-Steam bags, medium
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
Number of Servings: 1
Recipe submitted by SparkPeople user BABSE56.
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
Number of Servings: 1
Recipe submitted by SparkPeople user BABSE56.
Nutritional Info Amount Per Serving
- Calories: 125.0
- Total Fat: 4.0 g
- Cholesterol: 45.0 mg
- Sodium: 75.0 mg
- Total Carbs: 6.0 g
- Dietary Fiber: 2.0 g
- Protein: 14.0 g
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