Fish Fillets Provencale
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This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 308308 cal |
| pro | 30 g30g pro |
| total fat | 17 g17g total fat |
| sat. fat | 4 g4g sat. fat |
| carb | 7 g7g carb |
| fibre | 1 g1g fibre |
| chol | 80 mg80mg chol |
| sodium | 448 mg448mg sodium |
| % RDI: | - |
| calcium | 1111 calcium |
| iron | 88 iron |
| vit A | 1212 vit A |
| vit C | 1717 vit C |
| folate | 1919 folate |
Ingredients
- 2 char or trout fillets , with skin (about 1-1/2 lb/750 g total)2 char or trout fillets, with skin (about 1-1/2 lb/750 g total)
- 1/4 tsp salt 1/4 tsp salt
- 1/4 tsp pepper 1/4 tsp pepper
- 2 tbsp extra virgin olive oil 2 tbsp extra virgin olive oil
- 1 cup fresh bread crumbs 1 cup fresh bread crumbs
- 2 tbsp chopped oil packed sun dried tomatoes 2 tbsp chopped oil packed sun dried tomatoes
- 2 tbsp chopped kalamata olives 2 tbsp chopped kalamata olives
- 2 tbsp chopped fresh parsley 2 tbsp chopped fresh parsley
- 1 tbsp capers , drained, rinsed and chopped1 tbsp capers, drained, rinsed and chopped
- 4 lemon wedges 4 lemon wedges
Preparation
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.
More fish recipes:
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.
More fish recipes:
- Glazed Trout Fillets
- Curried Salmon Fillets
- Broiiled Mackerel Fillets
- Fennel Spice Fillets
- Herb Fillets
Source : Canadian Living Magazine: November 2008
- Keywords : Dinner; Main Course; Trout; Bake; Bread crumbs; Capers; 400 calories;
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