Red Checked Fish Fillets
|Vegetable oil spray||1|
|Vegetable oil||1 1⁄2 Tablespoon (Of Your Choice)|
|Finely chopped onion||1⁄2 Cup (8 tbs)|
|Diced red bell pepper||1⁄4 Cup (4 tbs)|
|Snipped fresh chives||2 Tablespoon|
|Finely chopped fresh parsley||1 Tablespoon|
|White bread slice||3 Ounce (1 1/2 Slices)|
|Grated lemon rind||1 Teaspoon|
|Firm white fish fillets||1 1⁄2 Pound|
|Ground white pepper||To Taste|
|Fresh lemon juice||1 Tablespoon|
Preheat oven to 400° F.
Lightly spray a baking dish with vegetable oil.
Heat oil in a small nonstick skillet over medium-high heat.
Add onion and bell pepper.
Saute until onion is translucent.
Stir in chives and parsley.
Remove from heat and set aside.
Place bread in a blender or the work bowl of a food processor fitted with a metal blade.
Process into fine crumbs.
Add crumbs and lemon rind to onion mixture.
Stir to mix thoroughly.
Rinse fillets under cool water and dry thoroughly with paper towels.
Arrange fillets in prepared baking dish and sprinkle with salt, white pepper and lemon juice.
Spread vegetable mixture evenly over fish.
Bake until fish flakes easily with a fork.
Allow about 10 minutes per inch thickness at the thickest point.
Combine oil, onion and pepper in baking dish.
Microwave on high 5 minutes, stirring once.
Add chives and parsley.
Follow instructions above.
Microwave fish covered with vented plastic wrap for 10 minutes on high.
Give dish a half-turn during cooking time.
Serving size: Complete recipe
Calories 1062 Calories from Fat 357
% Daily Value*
Total Fat 40 g61%
Saturated Fat 3.3 g16.4%
Trans Fat 0 g
Cholesterol 450 mg150%
Sodium 1475.2 mg61.5%
Total Carbohydrates 51 g17.1%
Dietary Fiber 5.7 g23%
Sugars 6.2 g
Protein 127 g254.8%
Vitamin A 74.9% Vitamin C 174%
Calcium 44% Iron 10.7%
*Based on a 2000 Calorie diet