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Microwaved Catfish Portions Recipe

Looking for an easy Microwaved Catfish portions recipe? Learn how to make Microwaved Catfish portions using healthy ingredients.


Submitted by deloresfpt

Makes 1 serving



Just enough for 1 meal but it only takes 3 minutes Cook 2-3 minutes on High.

Recipe Ingredients for Microwaved Catfish portions

4 ounce cod or catfish
1/2 tsp mustard
1/8 tsp salt
1/8 tsp pepper
1/8 tsp garlic powder
1/8 tsp lemon juice
1 Pam Cooking Spray

Recipe Directions for Microwaved Catfish portions

  1. Season fish and rub in mustard. Place in small microwave casserole dish. Spray with Pam

  2. Add about 2 tbsp water.

  3. Microwave (covered) for 2 minutes, if not thick

  4. 3 minutes if thick.

  5. Remove from dish after done, it will soak up the juice.

  6. If brown rice, add juice to brown rice - Good.

Categories

Main Dish

Nutrition Facts
Serving Size 117.7g
Amount Per Serving
Calories
129
Calories from Fat
14
% Daily Value*
Total Fat
1.5g
2%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
62mg
21%
Sodium
379mg
16%
Potassium
296mg
8%
Total Carbohydrates
1.1g
0%
Dietary Fiber
0.3g
1%
Sugars
0.2g
Protein
26.4g
Vitamin A 1% Vitamin C 3%
Calcium 3% Iron 4%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
B+
  Good points
  • Low in saturated fat
  • Very low in sugar
  • High in magnesium
  • High in niacin
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B6
  • High in vitamin B12
  •   Bad points
  • High in cholesterol
  • High in sodium
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