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SEAFOOD RECIPESFISH Recipes pg 2 >  Pompano with Tomatoes



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Quick Microwave recipe.
Yield: 6 servings.


    • 2 pounds skinless, Florida pompano fillets
    • 2 tablespoons grated onion
    • 1 teaspoon salt
    • 1/8 teaspoon pepper
    • 2 large Florida tomatoes, cut into small pieces
    • 1/4 cup butter
    • 1 cup shredded Swiss cheese


Place fillets in a single layer in a microwave-safe dish with thicker fillets to the outside of dish.
Sprinkle fillets with onion, salt and pepper.
Top fillets with tomatoes.
Dot with butter and sprinkle with cheese.

Cook uncovered in microwave on high for 8 to 10 minutes or until fish flakes easily when tested with a fork; rotate dish once during cooking.

Per serving:
calories 342, calories from fat 189, total fat 21g, saturated fat 11g, cholesterol 113mg, total carbohydrate 3g, protein 34g.

Florida Department of Agriculture and Consumer Services


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