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Quick and Easy Baked Fish

Seafood Suggestion: Simply Seafood® sole, cod, tilapia
Seafood alternatives: catfish, snapper, turbot, grouper

This is about the fastest you can prepare and cook fish—a perfect solution for any hectic day's dinner

Ingredients:

• 2 to 4 mild or moderate flavored fish fillets, each about 6 ounces
• 2 to 4 tablespoons sauce such as sesame-soy marinade, teriyaki sauce, barbecue sauce, Caribbean jerk sauce or mustard-dill dressing (look in the specialty food section of your supermarket for these and other flavorful sauces.)
• 1 to 2 tsp. minced fresh chives, parsley or green onions

Cooking Instructions:

Rinse the fish and pat dry. Arrange fish in a baking dish, tucking tail ends under or overlapping tails to make fillets even thickness (arrange fillets so thicker end of each is toward the outside edge of pan.) Brush fish with sauce. Cover pan tightly with a lid or plastic wrap and microwave on HIGH (100% power) until fish flakes when prodded with a fork and flesh is opaque, about 2 minutes for 2 1/2-inch thick fillets, about 5 minutes for 4 1/2-inch thick fillets (increase time for thicker fillets.) Remove pan from microwave oven, puncture plastic if tightly sealed and let stand 2 minutes before serving. Sprinkle fish with herbs.

Servings per recipe: 2 to 4

Nutrition Facts:

Per serving: 185 Cal. / 35g Prot. / 1g Carbo. / .6g Sat. / .7g Mono. / 1g Poly. / .9g Om-3 / 63mg Chol. / 196mg Sdm.