Fresh lemon juice, capers, basil, and olive oil provide your palate with a taste from the Greek Isles.
Recipe information
Yield
Serves 6; 3 ounces fish per serving
Ingredients
Preparation
Step 1
Preheat the oven to 350°F. Lightly spray a rimmed baking sheet with olive oil spray.
Step 2
Place the fish in a single layer on the baking sheet. Drizzle with the lemon juice. Sprinkle with the pepper. Top with the tomatoes, bell pepper, and capers.
Step 3
In a small bowl, stir together the bread crumbs, oil, and basil. Sprinkle over the fish.
Step 4
Bake for 25 minutes, or until the fish flakes easily when tested with a fork.
Cook’s Tip on Mild White Fish
Step 5
Factors including taste preference, availability, freshness, price, and avoidance of what is being overharvested may affect your choice of mild white fish. Many varieties, such as cod, grouper, haddock, mahimahi, sea bass, scrod, sole, and tilapia, are interchangeable, needing only minor adjustments in cooking time to account for differences in thickness.
Nutrition Information
Step 6
(Per serving)
Step 7
Calories: 136
Step 8
Total fat: 3.5g
Step 9
Saturated: 0.5g
Step 10
Trans: 0.0g
Step 11
Polyunsaturated: 0.5g
Step 12
Monounsaturated: 2.0g
Step 13
Cholesterol: 43mg
Step 14
Sodium: 183mg
Step 15
Carbohydrates: 7g
Step 16
Fiber: 1g
Step 17
Sugars: 2g
Step 18
Protein: 19g
Step 19
Calcium: 36mg
Step 20
Potassium: 385mg
Dietary Exchanges
Step 21
1/2 starch
Step 22
3 very lean meat
