Mediterranean Fish Fillets

Name: Mediterranean Fish Fillets
Ingredients: Olive oil spray; 6 mild white fish fillets (about 4 ounces each), rinsed and patted dry; Juice of 1 medium lemon; 1/8 teaspoon pepper; 2 large tomatoes, sliced 1/4 inch thick; 1/2 medium green bell pepper, finely chopped; 2 tablespoons capers packed in balsamic vinegar, drained; 1/4 cup plain dry bread crumbs (lowest sodium available); 1 tablespoon olive oil; 1 1/2 teaspoons dried basil, crumbled

10 ingredients

28 steps

Ingredients

Olive oil spray
6 mild white fish fillets (about 4 ounces each), rinsed and patted dry
Juice of 1 medium lemon
1/8 teaspoon pepper
2 large tomatoes, sliced 1/4 inch thick
1/2 medium green bell pepper, finely chopped
2 tablespoons capers packed in balsamic vinegar, drained
1/4 cup plain dry bread crumbs (lowest sodium available)
1 tablespoon olive oil
1 1/2 teaspoons dried basil, crumbled

Directions

1

Preheat the oven to 350F.
2

Lightly spray a rimmed baking sheet with olive oil spray.
3

Place the fish in a single layer on the baking sheet.
4

Drizzle with the lemon juice.
5

Sprinkle with the pepper.
6

Top with the tomatoes, bell pepper, and capers.
7

In a small bowl, stir together the bread crumbs, oil, and basil.
8

Sprinkle over the fish.
9

Bake for 25 minutes, or until the fish flakes easily when tested with a fork.
10

Factors including taste preference, availability, freshness, price, and avoidance of what is being overharvested may affect your choice of mild white fish.
11

Many varieties, such as cod, grouper, haddock, mahimahi, sea bass, scrod, sole, and tilapia, are interchangeable, needing only minor adjustments in cooking time to account for differences in thickness.
12

(Per serving)
13

Calories: 136
14

Total fat: 3.5g
15

Saturated: 0.5g
16

Trans: 0.0g
17

Polyunsaturated: 0.5g
18

Monounsaturated: 2.0g
19

Cholesterol: 43mg
20

Sodium: 183mg
21

Carbohydrates: 7g
22

Fiber: 1g
23

Sugars: 2g
24

Protein: 19g
25

Calcium: 36mg
26

Potassium: 385mg
27

1/2 starch
28

3 very lean meat