Oven "Fried" Fish Recipe
Servings: 4
Ingredients
- 4 x fish fillets - (7 ounce ea)
- Â Â (walleye, northern pike, trout)
- 2 tsp lemon juice
- 1/4 tsp salt
- 1/4 tsp freshly-grnd black pepper
- 1 x tomato sliced
- 1 x green pepper sliced
- 1/2 c. minced onion
- 1 c. corn kernels
- 1 c. bread crumbs
- 1 tsp dry basil
- Â Â (or possibly 2 tspns fresh basil)
- 1/2 tsp dry oregano
- Â Â (or possibly 1 tspn fresh oregano)
- 2 Tbsp. oil
- Â Â Parsley sprigs
- Â Â Lemon wedges
Directions
- Spray or possibly 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 minced onion.
- Combine bread crumbs, basil, oregano and oil. Put over corn. Bake at 350 degrees for about 20 min. Serve with parsley and lemon wedges.
- This recipe yields 4 servings.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 157g | |
| Recipe makes 4 servings | |
| Calories 224 | |
| Calories from Fat 79 | 35% |
| Total Fat 8.92g | 11% |
| Saturated Fat 0.96g | 4% |
| Trans Fat 0.18g | |
| Cholesterol 9mg | 3% |
| Sodium 360mg | 15% |
| Potassium 334mg | 10% |
| Total Carbs 29.9g | 8% |
| Dietary Fiber 3.3g | 11% |
| Sugars 5.02g | 3% |
| Protein 7.73g | 12% |
