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Recipes

Oven-'Fried' Fish

Categories:
main dish, low fat, fish (fresh water)

4 fish fillets - (7 oz ea)
(walleye, northern pike, trout)
2 teaspoons lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly-ground black pepper
1 tomato; sliced
1 green pepper; sliced
1/2 cup chopped onion
1 cup corn kernels
1 cup bread crumbs
1 teaspoon dried basil
(or 2 tspns fresh basil)
1/2 teaspoon dried oregano
(or 1 tspn fresh oregano)
2 tablespoons oil
Parsley sprigs
Lemon wedges

Spray or place cooking parchment into bottom of a nonstick shallow baking dish. Arrange fillets so they are not touching. Sprinkle with lemon juice, salt and pepper. Cover with alternating thin slices of tomato and green pepper. Top with corn and chopped onion. Combine bread crumbs, basil, oregano and oil. Put over corn. Bake at 350 degrees for about 20 minutes. Serve with parsley and lemon wedges. This recipe yields 4 servings. Nutritional Analysis Per Serving: Calories 290; Fat (grams) 8; Percent calories from fat 25; Percent polyunsaturated 9; Percent saturated 3; Percent monounsaturated 13; Cholesterol (milligrams) 66; Sodium (milligrams) 263; Protein (grams) 35; Carbohydrate (grams) 19; Fiber (grams) 2.


Source: "Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org" S(Formatted for MC5): "11-03-1999 by Joe Comiskey - jcomiskey@krypto.net"

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Per serving: 224 Calories (kcal); 9g Total Fat; (33% calories from fat); 5g Protein; 33g Carbohydrate; 0mg Cholesterol; 372mg Sodium Food Exchanges: 2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates

NOTES : Diabetics or those on calorie-controlled diets may count one serving (1 fillet) as: 4 lean meat, 1 starch and 2 vegetables. Weight Watcher points calculated at 6 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Yield: 4 servings

Preparation Time: 0:00



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