SOLE, TOMATO TOPPED FILLETS
4 servings, each serving equals one 5 A Day serving
2 Fresh tomatoes (large — approx. 1 lb)
3 tsp Vegetable oil, divided
1½ lbs Flounder, sole, or perch fillets
2 Tbsp Lemon juice
1/8 tsp Ground black pepper
2 Tbsp Seasoned dry bread crumbs
1 Tbsp Parmesan cheese, grated
Preheat oven to 350 F.
Use tomatoes held at room temperature until fully ripe
Core tomatoes; cut in 1 inch slices; set aside.
Brush 1 tsp. oil over the bottom of a 13 x 9 inch baking dish.
Arrange tomato slices in a single layer in dish, overlapping slightly.
Fold fillets in half crosswise; place on tomatoes.
Sprinkle with lemon juice and black pepper.
In a small bowl combine bread crumbs, Parmesan cheese and remaining 2 tsp. oil; sprinkle on fish.
Bake, uncovered, until fish flakes easily with a fork, 20 to 25 minutes.
Nutritional analysis per serving: Calories 217, Fat 6g, Calories from Fat 26%, Cholesterol 85mg, Fiber 1g, Sodium 187mg.
Source: Produce for Better Health
Fish Recipes
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