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SEAFOOD RECIPESFISH Recipes pg 2SOLE RECIPES >>>>> >  Tomato Topped Sole Fillets



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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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