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Obesity Discussion · 02-28-05, 05:49 AM

Tomato Topped Fish Fillets
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2 servings, each serving equals one 5 A Day serving
Source: Produce for Better Health

Ingredients

2 Fresh tomatoes (large — approx. 1 lb)
3 tsp Vegetable oil, divided
1½ lbs Flounder, sole, or perch fillets
2 Tbsp Lemon juice
1/8 tsp Ground black pepper
2 Tbsp Seasoned dry bread crumbs
1 Tbsp Parmesan cheese, grated

Preheat oven to 350 F. Use tomatoes held at room temperature until fully ripe. Core tomatoes; cut in 1 inch slices; set aside. Brush 1 tsp. oil over the bottom of a 13 x 9 inch baking dish. Arrange tomato slices in a single layer in dish, overlapping slightly. Fold fillets in half crosswise; place on tomatoes. Sprinkle with lemon juice and black pepper. In a small bowl combine bread crumbs, Parmesan cheese and remaining 2 tsp. oil; sprinkle on fish. Bake, uncovered, until fish flakes easily with a fork, 20 to 25 minutes. Makes 4 servings.

Nutritional analysis per serving: Calories 217, Fat 6g, Calories from Fat 26%, Cholesterol 85mg, Fiber 1g, Sodium 187mg.

http://www.cdc.gov/nccdphp/dnpa/5ADa...opped_fish.htm

02-28-05, 05:49 AM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,795 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Tomato Topped Fish Fillets Tomato Topped Fish Fillets -------------------------------------------------------------------------------- 2 servings, each serving equals one 5 A Day serving Source: Produce for Better Health Ingredients 2 Fresh tomatoes (large — approx. 1 lb) 3 tsp Vegetable oil, divided 1½ lbs Flounder, sole, or perch fillets 2 Tbsp Lemon juice 1/8 tsp Ground black pepper 2 Tbsp Seasoned dry bread crumbs 1 Tbsp Parmesan cheese, grated Preheat oven to 350 F. Use tomatoes held at room temperature until fully ripe. Core tomatoes; cut in 1 inch slices; set aside. Brush 1 tsp. oil over the bottom of a 13 x 9 inch baking dish. Arrange tomato slices in a single layer in dish, overlapping slightly. Fold fillets in half crosswise; place on tomatoes. Sprinkle with lemon juice and black pepper. In a small bowl combine bread crumbs, Parmesan cheese and remaining 2 tsp. oil; sprinkle on fish. Bake, uncovered, until fish flakes easily with a fork, 20 to 25 minutes. Makes 4 servings. Nutritional analysis per serving: Calories 217, Fat 6g, Calories from Fat 26%, Cholesterol 85mg, Fiber 1g, Sodium 187mg. http://www.cdc.gov/nccdphp/dnpa/5ADa...opped_fish.htm __________________