TOMATO-CROWNED COD
Cod or any firm white fish prepared this way is excellent! The toppings really add a nice flavor to the fish. It's a staple in my recipe collection for variation. Give it a try!
Provided by Judith N.
Categories Healthy
Time 28m
Yield 4-6 serving(s)
Number Of Ingredients 9
Steps:
- Arrange fillets in single layer in lightly oiled baking dish.
- Sprinkle with lemon juice and pepper.
- Place tomato slices on fish.
- Sprinkle with green pepper and onion.
- Combine bread crumbs, basil and oil in bowl; spread bread crumb mixture evenly over tomatoes.
- Bake in preheated 350 degree oven for 18 to 20 minutes or until fish flakes when pierced with fork.
TOMATO CROWN FISH
Another nice quick way to prepare fish! Serve with baked potato and a tossed salad for a complete meal!
Provided by CookinwithGas
Categories One Dish Meal
Time 40m
Yield 6 serving(s)
Number Of Ingredients 9
Steps:
- Mix together the lemon juice and water and pour over the fish, which you've placed in a shallow, non-reactive (NOT aluminum) pan; marinate 20 minutes.
- While it marinates, slice the tomatoes and mince the green pepper and onion.
- Preheat the oven to 350°F.
- Drain the fish and place in a greased baking dish.
- Lay the sliced tomatoes over the fish; sprinkle the green pepper and onion over the tomato slices.
- In a small bowl, combine the bread crumbs, basil and oil; sprinkle over all.
- Bake in the preheated 350°F oven for 10 to 15 min; the fish should be white and flake easily.
- Variation: if pollock isn't available, use haddock, hake, cod, tilapia or flounder instead.
Nutrition Facts : Calories 206.4, Fat 4.3, SaturatedFat 0.7, Cholesterol 107.5, Sodium 199.7, Carbohydrate 9.2, Fiber 1.1, Sugar 2.1, Protein 31.1
BAKED FISH WITH TOMATOES, BASIL & CRISPY CRUMBS
A low-fat traybake supper that's full of flavour. Combine lean white fish with cherry tomatoes, a pesto crumb, green beans and broccoli
Provided by Lucy Netherton
Categories Main course
Time 30m
Number Of Ingredients 7
Steps:
- Heat oven to 200C/180C fan/gas 6. Tip the tomatoes into a roasting tin, and stir in the vinegar and 1 tbsp of the pesto. Season, mix, then bake in the oven for 10 mins.
- Mix together the remaining pesto and the breadcrumbs, then press onto each fish fillet. Add to the roasting tin and return to the oven for 12-15 mins until the fish flakes easily and the topping is slightly crisp.
- Meanwhile, boil the green beans and broccoli, then drain. Serve the bake scattered with the vegetables.
Nutrition Facts : Calories 257 calories, Fat 7 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 16 grams carbohydrates, Sugar 9 grams sugar, Fiber 7 grams fiber, Protein 33 grams protein, Sodium 0.9 milligram of sodium
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