1/2 lb cod, haddock, lingcod, or orange roughy fillets
1 tsp olive oil
1 tsp lemon juice
1/4 tsp dried basil, crushed
1/8 tsp black pepper
dash salt
2 plum tomatoes, cored and cut lengthwise into thin slices
2 tsp grated Parmesan cheese
Directions
Drain and pat fillets dry and cut into 2 serving pieces. Combine oil
and lemon juice in a baking dish. Add fish and turn to coat both sides. Sprinkle with basil,
pepper, and salt. Overlap tomatoes in an even layer on fish and sprinkle with Parmesan cheese.
Cover with foil and bake at 400 degrees F about 10-15 minutes or until fish flakes easily.
Recipe courtesy of the National Fisheries Institute
Nutrition facts
Serving Size 1 serving
Calories 133
Calories from Fat 32 (24%)
% Daily Value*
6%Total Fat 4g
4%Saturated
Fat 0.7g
Polyunsaturated Fat 0.6g
Monounsaturated Fat 1.9g
14%Cholesterol 43mg
5%Sodium 121mg
18%Potassium 617mg
1%Total
Carbohydrate 3g
3%Dietary
Fiber 0.9g
Sugars 2g
Sugar Alcohols 0g
43%Protein 22g
* Percent Daily Values are based on a 2,000 calorie
diet.
Nutrition facts are calculated by a food expert using
nutritional values provided by the USDA for common products used as recipe ingredients. Actual
nutritional values may differ depending on the amounts or products used and can be affected by
cooking methods.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
Information expires June 2009.
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