6 Servings
vegetable oil spray
1 1/2 tablespoons vegetable oil
1/2 cup finely
chopped onions
1/4 cup diced red bell peppers
2 tablespoons snipped chives
1
tablespoon finely chopped parsley
1 1/2 slices white bread
1 teaspoon grated
lemon rind
1 1/2 pounds white fish fillets
1/4 teaspoon salt
ground white
pepper
1 tablespoon lemon juice
Preheat oven to 400F. Lightly spray a
baking dish with vegetable oil. Heat oil in a small nonstick skillet over medium
high heat. Add onion and bell pepper. Sauté until onion is translucent. Stir in chives
and parsley. Remove from heat and set aside. Place bread in a blender. Process into
fine crumbs. Add crumbs and lemon rind to onion mixture. Stir thoroughly to mix.
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.
Amount Per Serving
Calories 153 Calories from Fat 49
Percent Total Calories
From:
Fat 32% Protein 53% Carb. 15%
Nutrient Amount per Serving Value
Total Fat 5 g 8%
Saturated Fat 1 g 4%
Cholesterol 47 mg 16%
Sodium 201 mg 8%
Total Carbohydrate 6 g 2%
Dietary Fiber 0 g 1%
Sugars 0 g
Protein 20 g
Vitamin A 8% Vitamin C 20% Calcium 0% Iron 5%
