6 Servings
vegetable oil spray
1 1/2 pounds fish fillets
1 1/2 cups water
2
tablespoons lemon juice
Freshly ground black pepper
2 sliced tomatoes
1/2
green bell pepper, minced
2 tablespoons minced onions
1/2 cup bread crumbs
1
tablespoon vegetable oil
1/2 teaspoon basil
Freshen fish several minutes
in mixture of water and lemon juice. Place in a greased baking dish, season lightly
with pepper, and place tomato slices, green pepper and onions over fillets. Sprinkle
with green pepper and onions. Mix bread crumbs, oil and basil; sprinkle evenly over
the vegetables. Bake at 350 F. for 10 to 15 minutes.
Amount Per Serving
Calories 162 Calories from Fat 41
Percent Total Calories
From:
Fat 25% Protein 52% Carb. 23%
Nutrient Amount per Serving Value
Total Fat 5 g 7%
Saturated Fat 1 g 3%
Cholesterol 47 mg 16%
Sodium 132 mg 5%
Total Carbohydrate 9 g 3%
Dietary Fiber 0 g 1%
Sugars 0 g
Protein 21 g
Vitamin A 7% Vitamin C 33% Calcium 0% Iron 6%
