Tomato Crown Fish
|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|
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.
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