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Tomato Crown Fish

Heart.Foods's picture
  Vegetable oil spray 1
  Fish fillets 1 1⁄2 Pound
  Water 1 1⁄2 Cup (24 tbs)
  Fresh lemon juice 2 Tablespoon
  Black pepper To Taste
  Tomatoes 2 Large, sliced (Fresh / No Salt Added Canned)
  Green bell pepper 1⁄2 , minced
  Minced onion 2 Tablespoon
  Plain bread crumbs 1⁄2 Cup (8 tbs)
  Vegetable oil 1 Tablespoon
  Basil 1⁄2 Teaspoon

Preheat oven to 350°F.
Rinse fish and pat dry.
Lightly spray a baking dish with vegetable oil.
Combine water and lemon juice in a bowl.
Add fish, cover and refrigerate for 10 minutes.
Then place fish in prepared baking dish.
Season with black pepper and arrange tomato slices, bell pepper and onion over fillets.
In a small bowl, combine bread crumbs, oil and basil.
Drizzle evenly over fish and vegetables.
Bake uncovered 10 to 15 minutes.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1049 Calories from Fat 293

% Daily Value*

Total Fat 33 g51.1%

Saturated Fat 2.5 g12.5%

Trans Fat 0 g

Cholesterol 450 mg150%

Sodium 775.7 mg32.3%

Total Carbohydrates 63 g20.9%

Dietary Fiber 6.6 g26.4%

Sugars 13.1 g

Protein 126 g251.8%

Vitamin A 69% Vitamin C 201.7%

Calcium 44.9% Iron 13.6%

*Based on a 2000 Calorie diet

Tomato Crown Fish Recipe