Mediterranean Fish

Ingredients

1-1/2 pounds (750 g) fish fillets, such as Atlantic OR Pacific Halibut

1 medium onion, thinly sliced

2 large fresh tomatoes, sliced

6 ounces sliced fresh mushrooms

1/2 medium green bell pepper, sliced

1/4 cup snipped fresh parsley

1/2 cup dry white wine (regular OR nonalcoholic) OR low-sodium chicken broth

2 tablespoons fresh lemon juice

1 teaspoon fresh dillweed OR 1/4 teaspoon dried

Pepper to taste

1/2 cup plain dry bread crumbs

1 tablespoon Mazola® Corn, Canola OR Vegetable Oil

1/2 teaspoon dried basil

Instructions

Preheat oven to 350°F (180°C).

Lightly spray a 13 X 9 X 2-inch (33 X 33 X 5 cm) baking dish with cooking spray. Rinse fish; pat dry with paper towels.

Arrange onion slices in baking dish. Top with fish. In a medium bowl, combine tomatoes, mushrooms, bell pepper and parsley. Spoon evenly over fish.

In a measuring cup, combine wine, lemon juice, dillweed and pepper. Pour over fish.

Bake fish, covered for 20 minutes.

In a small bowl, combine remaining ingredients. Sprinkle over fish and vegetables. Bake, uncovered, for 5 to 10 minutes, or until fish flakes easily when tested with a fork.

Recipe Tip: For 1/2-inch (1 cm) thick fillets, such as sole or orange roughy, bake for 15 to 20 minutes, covered; then 5 minutes uncovered.

Nutritional Claims: Low in saturated fat, Trans fat free, Source of fibre, Excellent source of protein, Excellent source of potassium, Source of iron

Total Time

Bake Time

25 to 30 minutes

Nutrition Facts
Valeur nutritive
Per Serving / Par portion
262 g

Calories 200

Fat / Lipides 11 g

Saturated / saturés 4 g

Carbohydrate / Glucides 52 g

Fibre / Fibres 2 g

Sugars / Sucres 16 g

Cholesterol / Cholestérol 30 mg

Protein / Protéins 9 mg

Sodium 230 mg

Potassium mg

Calcium mg

Iron / Fer mg

Mediterranean Fish

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