MWO-Recipe-Fish

It’s a well-known fact that you should be including fish as part of your healthy diet. By incorporating two or more serves a week of this nutritious and delicious superfood, you can reduce the risk of a range of diseases from childhood asthma, cardiovascular diseases, prostate cancer, diabetes and more.

While most Australians grew up on fish deep-fried in batter, the fare served up at the fish and chip shop should be more of a ‘one in a while’ treat. Some of the healthiest ways to enjoy fish include poaching and steaming, which makes a Panasonic microwave oven the perfect tool for whipping up guilt-free seafood feasts.

For instance, with its simple preparation and super-fast cooking time, this microwave lemon basil fish dish is handy to have up your sleeve when you want a healthy and yummy dinner but don’t have the time to cook something elaborate.

Microwave Lemon Basil Fish
Serves 4

[Ingredients]

  • 4 (200g each) blue-eye fish fillets
  • 1 garlic clove, crushed
  • 1/4 cup lemon juice
  • 1/3 cup chicken stock
  • 2 tablespoons chopped fresh basil leaves
  • 1 teaspoon celery salt
  • 2 large carrots, cut into thick matchsticks
  • 1 large red capsicum, thickly sliced
  • 1 large zucchini, cut into thick matchsticks
  • 25g butter, chopped
  • 1/4 cup flaked almonds, toasted (see tip)
  • Pepper to taste

[Method]

  1. Place fish in a large, heatproof, microwave safe dish. Combine garlic, lemon juice, stock, basil and celery salt in a jug. Season with pepper. Pour over fish. Cover and microwave on medium (50%) for 2 minutes.
  2. Remove cover. Using tongs, carefully turn fish over. Microwave, covered, on medium (50%) for 2 minutes 30 seconds or until fish is cooked to your liking. Set aside for 3 minutes.
  3. Meanwhile, place carrot, capsicum and 2 teaspoons cold water in a heatproof, microwave-safe bowl. Cover and microwave on high (100%) for 1 minute. Remove cover. Add zucchini. Microwave, covered, on high (100%) for 1 minute 30 seconds or until vegetables are tender. Remove cover. Add butter and almonds. Stir to combine.
  4. Place fish on plates. Drizzle with cooking liquid. Serve with vegetables.

Credit: Recipe from http://www.taste.com.au/recipes/19147/microwave+lemon+basil+fish

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