Prep Time/Total Time: 20 minutes
This recipe serves 4 people.


1/4 tablespoon finely chopped onion
2 tbsp. melted butter
1/2 garlic clove, minced
1 teaspoon of lemon juice
2 teaspoons flakes dried parsley
14–1/2 teaspoon salt
1/4 tablespoon dried tarragon
a quarter teaspoon dried thyme
1 pound fillets of whitefish or sole
1 /4 tablespoon dry bread crumbs


Combine the onion, butter, and garlic in a small microwave-safe dish. Microwave, uncovered, for 1-2 minutes on high, or until onion is partially cooked. Combine the lemon juice, parsley, salt, tarragon, and thyme in a mixing bowl.

Fillets should be placed in a greased 2-quart round microwave-safe dish.

Half of the butter mixture should be on top. Stir the remaining butter mixture into the bread crumbs and sprinkle over the fillets.

Microwave for 4-6 minutes on high, or until the fish flakes easily with a fork.

Nutritional Information

186 calories per ounce
7g fat (4g saturated fat)
69mg cholesterol
330mg sodium
6g carbohydrate (1g sugars
1g fiber)
23g protein