Directions:
- In a small bowl, mix all the ingredients (apart from the fish and green onions) together.
- Smear a little of the dressing around a dinner plate. Arrange the fillets thickest sides out. Drizzle the remaining dressing over the top and spread it around.
- Cover with cling film, punch a few holes in it then microwave on high for 2 minutes. Check and microwave a further 30 seconds at a time until the fish is just done. Allow to stand a couple of minutes then serve, pouring the juices over and garnishing with the sliced green onions.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 233.19 Kcal (976 kJ) | ||
| Calories from fat | 56.57 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.29g | 10% | |
|---|---|---|---|
| Cholesterol | 82mg | 27% | |
| Sodium | 661.98mg | 28% | |
| Potassium | 835.65mg | 18% | |
| Total Carbs | 4.82g | 2% | |
| Sugars | 3.01g | 12% | |
| Dietary Fiber | 0.74g | 3% | |
| Protein | 35.41g | 71% | |
| Vitamin C | 3mg | 5% | |
| Iron | 2.4mg | 13% | |
| Calcium | 153.5mg | 15% | |
| Amount Per 100 g | |||
| Calories | 96.59 Kcal (404 kJ) | ||
| Calories from fat | 23.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.6g | 10% | |
|---|---|---|---|
| Cholesterol | 33.96mg | 27% | |
| Sodium | 274.19mg | 28% | |
| Potassium | 346.12mg | 18% | |
| Total Carbs | 2g | 2% | |
| Sugars | 1.25g | 12% | |
| Dietary Fiber | 0.31g | 3% | |
| Protein | 14.67g | 71% | |
| Vitamin C | 1.3mg | 5% | |
| Iron | 1mg | 13% | |
| Calcium | 63.6mg | 15% | |
* 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.
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