Haddock Caribbean

Make this tropical entrée in your microwave oven for a quick-to-fix main course.

  • Prep Time 10 min
  • Total Time 15 min
  • Servings 2

Ingredients

2
pieces (3 ounces each) fresh or frozen (thawed) haddock
1/8
teaspoon salt
1/8
teaspoon pepper
2
slices medium onion, (1/8 inch thick), separated into rings
1
small tomato, cut into 8 wedges
2
teaspoons lime juice
2
teaspoons olive or vegetable oil
4
pitted green olives, sliced
4
slices avocado
2
lime wedges

  • 1 Place haddock pieces, thickest parts to outside edge, in 24-ounce shallow microwavable casserole. Sprinkle with salt and pepper. Place onion and tomato on haddock. Sprinkle with lime juice and oil. Top with olives.
  • 2 Cover loosely and microwave on High 4 to 5 minutes or until fish flakes easily with fork. Serve with avocado and lime.

Expert Tips

Haddock is a saltwater fish that is closely related to, but smaller than, cod. Go ahead and use cod if you’d prefer.

For the freshest flavor and most zing, juice a fresh lime instead of using bottled lime juice.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
205
(
Calories from Fat
115 ),
% Daily Value
Total Fat
13 g
13 %
(Saturated Fat
2 g,
2 %
),
Cholesterol
45 mg
45 %;
Sodium
390 mg
390 %;
Total Carbohydrate
7 g
7 %
(Dietary Fiber
3 g
3 %
),
Protein
18 g
18 %
;
% Daily Value*:
Vitamin A
12%;
Vitamin C
12%;
Calcium
2%;
Iron
6%;
Exchanges:
1 Vegetable; 2 Lean Meat; 2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.