Makes 1 servings
An easy moist fish dish with a lot of flavor, this is perfect for summer because it cooks quickly and you don’t have to turn on the oven.
1 (about 6-ounce) cod, snapper, or flounder fillet
2 tablespoons nonfat or reduced-fat mayonnaise
1 teaspoon freshly squeezed lime juice
1 green onion, finely chopped
1/2 Roma tomato, diced
2 tablespoons minced red bell pepper
1 teaspoon minced jalapeño chile,
or to taste
Spray a small microwave-safe dish with cooking spray. Place the fillet in the dish and set aside. Combine the remaining ingredients in a small bowl. Spread over the fish. Cover dish with plastic wrap, venting one corner. Microwave on high power for 2 minutes. Check the fish with a fork to see if it flakes and is opaque. If not, re-cover and microwave for 30 seconds more, then check again. Transfer to a plate and serve.
Per serving: Calories 176, Protein 31g, Total fat 1g, Sat fat 0g, Trans fat 0g, Cholesterol 73mg, Carbohydrate 10g, Dietary fiber 1g, Sodium 307mg