Fish Fillets Proven?e
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Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 308 |
| pro | 30 g |
| total fat | 17 g |
| sat. fat | 4 g |
| carb | 7 g |
| fibre | 1 g |
| chol | 80 mg |
| sodium | 448 mg |
| % RDI: | - |
| calcium | 11% |
| iron | 8% |
| vit A | 12% |
| vit C | 17% |
| folate | 19% |
Suggested Recipes
-
2 trout or char fillets (with skin), about 1-1/2 lb (750 g) total
1/4 tsp (1 mL) each salt and pepper
2 tbsp (25 mL) extra-virgin olive oil
1 cup (250 mL) fresh bread crumbs
2 tbsp (25 mL) chopped oil-packed sun-dried tomatoes
2 tbsp (25 mL) each chopped Kalamata olives and fresh parsley
1 tbsp (15 mL) capers, drained, rinsed and chopped
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.
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.
Source
Canadian Living Magazine: November 2008
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