Fish Fillets Provencale

Fish Fillets Provencale Author: Canadian Living Credits: Fish Fillets Provencale

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: November 2008

Ingredients

  • 2 trout fillets with skin (about 1-1/2 lb/750 g total)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons extra virgin olive oil
  • 1 cup fresh bread crumbs
  • 2 tablespoons chopped oil packed sun dried tomatoes
  • 2 tablespoons chopped kalamata olives
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon caper drained, rinsed and chopped
  • 4 lemon wedges

Method

Place fish fillets, skin side down, in 13- x 9-inch (3 L) lightly greased glass baking dish. Sprinkle with salt and pepper.

In small skillet, heat oil over medium heat; cook crumbs, stirring, until golden and crisp, about 5 minutes. Let cool.

In bowl, combine bread crumbs, tomatoes, olives, parsley and capers; pat onto fish. Bake in 400°F (200°C) oven until fish flakes easily when tested, 10 to 12 minutes. Cut each in half; serve with lemon.

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Nutritional facts Per serving: about

  • Sodium 448 mg
  • Protein 30 g
  • Calories 308.0
  • Total fat 17 g
  • Cholesterol 80 mg
  • Saturated fat 4 g
  • Total carbohydrate 7 g

%RDI

  • Iron 8.0
  • Fibre 0.0
  • Folate 19.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 11.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 12.0
  • Vitamin C 17.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Fish Fillets Provencale

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