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Baked Fish with Tomatoes & Herbs
Yield: Makes 4 servings
Ingredients:
4lean white fish fillets (about 1 pound), such as orange roughy or sole
2tablespoons plus 2 teaspoons lemon juice, divided
1/2teaspoon paprika
1cup finely chopped seeded tomatoes
2tablespoons capers, rinsed and drained
2tablespoons finely chopped fresh parsley
1-1/2teaspoons dried basil
2teaspoons olive oil
1/4teaspoon salt
Preparation:
1.Preheat oven to 350°F. Coat 12X8-inch glass baking pan with nonstick cooking spray.2.Arrange fish fillets in pan; drizzle 2 tablespoons lemon juice over fillets and sprinkle with paprika. Cover with foil; bake 18 minutes or until opaque in center and flakes easily when tested with fork. 3.Meanwhile, in medium saucepan, combine tomatoes, capers, parsley, remaining 2 teaspoons lemon juice, basil, oil and salt. Five minutes before fish is done, place saucepan over high heat. Bring to a boil. Reduce heat and simmer 2 minutes or until hot. Remove from heat.4.Serve fish topped with tomato mixture.
Nutritional Information:
Serving Size: 1 fish fillet with about 1/4 cup tomato mixture
Fiber
1 g
Carbohydrate
4 g
Cholesterol
42 mg
Saturated Fat
1 g
Total Fat
4 g
Calories from Fat
25 %
Calories
150
Protein
24 g
Sodium
360 mg
Dietary Exchange:
Vegetable
1
Meat
3
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