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Swordfish Cream Stew
A warm and creamy stew.
Photo of Swordfish Cream Stew: a quick microwave seafood recipe provided with nutrition facts for swordfish
[4 Servings]    Cooking time: 25 minutes
 

1 1/2 pounds swordfish (or any white fish, such as cod, halibut, or red snapper, cut into 2/3 x 1 1/3-inch sections)
2 cups broccoli, separated into flowerets
2 cups cauliflower, separated into flowerets
1 teaspoon salt
1/8 teaspoon pepper
2 cups milk

< White Sauce >
Image of ingredients of White Sauce 3 tablespoons all-purpose flour
1 teaspoon chicken bouillon granules, or 1 cube, crushed
1 cup milk

< Garnish >
1 tablespoon parsley

1. Place the broccoli and cauliflower in a microwave-safe bowl (4 liter or 4 quart), and arrange the swordfish on top. Sprinkle with salt and pepper.

Photo of puring milk over the fish 2. To make the White Sauce, mix the flour and chicken bouillon in a cup and gradually add the cup of milk. Pour over the fish.

3. Add 2 more cups of milk. Cover with a vented microwave lid.*

4. Cook on HIGH (1200W) for 18 – 20 minutes.

5. Take out and make sure the fish is cooked. Transfer to warm serving bowls and garnish with parsley.

* When using plastic wrap as a cover poke a hole in the center to release the steam.

For how long you should cook with your microwave oven, see Cooking Time vs Wattage Conversion.
For more tips of using Microwave Oven, see Sachiko's Guideline to Microwave Cooking.

Nutrition Facts
One serving contains:
Calories Total Fat Saturated Fat Cholesterol Sodium Carbohydrate Dietary Fiber Protein
303 2.6g 1.4g 93mg 880mg 19.4g 2.8g 49.3g
 
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