Oven-"Fried" Fish

Recipe Ingredients

4		Fish fillets - (7 oz ea)
		(walleye, northern pike, trout)
2 teaspoons	10ml	Lemon juice
1/4 teaspoon	1.3ml	Salt
1/4 teaspoon	1.3ml	Freshly-ground black pepper
1		Tomato - sliced
1		Green pepper - sliced
1/2 cup	31g / 1.1oz	Chopped onion
1 cup	62g / 2.2oz	Corn kernels
1 cup	146g / 5.1oz	Bread crumbs
1 teaspoon	5ml	Dried basil
		(or 2 tspns fresh basil)
1/2 teaspoon	2.5ml	Dried oregano
		(or 1 tspn fresh oregano)
2 tablespoons	30ml	Oil
		Parsley sprigs
		Lemon wedges

Recipe Instructions

Spray or place cooking parchment into bottom of a nonstick shallow baking dish. Arrange fillets so they are not touching. Sprinkle with lemon juice, salt and pepper. Cover with alternating thin slices of tomato and green pepper. Top with corn and chopped onion.

Combine bread crumbs, basil, oregano and oil. Put over corn. Bake at 350 degrees for about 20 minutes. Serve with parsley and lemon wedges.

This recipe yields 4 servings.

Nutritional Analysis Per Serving: Calories 290; Fat (grams) 8; Percent calories from fat 25; Percent polyunsaturated 9; Percent saturated 3; Percent monounsaturated 13; Cholesterol (milligrams) 66; Sodium (milligrams) 263; Protein (grams) 35; Carbohydrate (grams) 19; Fiber (grams) 2.

Source:
Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org

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