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–+ servings

Baked Fish with Parsley Breadcrumbs

A low-fat parsley breadcrumb coating makes fish delicious!
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Prep Time 10 mins
Cook Time 12 mins
Total Time 22 mins
Cuisine Fish & Shellfish, Heart Healthy, High Fiber, Low Carbohydrate, Mediterranean, Quick Easy
Servings 4 People

Ingredients
  

  • 4 pcs Fish Fillets
  • 2 cups Fresh Breadcrumbs
  • 1 cup Finely Chopped Parsley
  • 2 pcs Cloves Garlic Crushed
  • 1 Tbsp Olive Oil
  • 4 pcs Ripe Tomatoes Chopped (sauce)
  • 1 Tbsp Lemon Juice (sauce)
  • 1 Tbsp Butter (sauce)

Instructions
 

  • Combine breadcrumbs, parsley, garlic and olive oil. Place fish in a single layer on a baking tray covered with baking paper. Spread breadcrumb mixture over fish. Bake in a moderate oven until fish is cooked and breadcrumbs golden.
  • To make sauce, puree tomatoes then simmer with lemon juice and butter until heated through. Serve fish with sauce.

NUTRITIONAL INFO

Calories :267
Kilojoules :1118
Fat :11
Carbohydrate :15
Protein :23
Sodium :215
Saturated Fat :3.5
Fiber :4.5
Calcium :19
Sugar :5.5
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