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
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