TOMATO CROWN FISH

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Tomato Crown Fish image

Another nice quick way to prepare fish! Serve with baked potato and a tossed salad for a complete meal!

Provided by CookinwithGas

Categories     One Dish Meal

Time 40m

Yield 6 serving(s)

Number Of Ingredients 9

2 lbs pollock fillets (see directions for other fish ideas)
1 1/2 cups water
2 tablespoons lemon juice (freshly squeezed preferred but RealLemon brand is acceptable)
2 beefsteak tomatoes, sliced (organic preferred)
1/4 medium green bell pepper, minced
1/4 medium yellow onion, minced
1/2 cup dry breadcrumbs (Panko preferred)
1/2 teaspoon dried basil
1 tablespoon olive oil

Steps:

  • Mix together the lemon juice and water and pour over the fish, which you've placed in a shallow, non-reactive (NOT aluminum) pan; marinate 20 minutes.
  • While it marinates, slice the tomatoes and mince the green pepper and onion.
  • Preheat the oven to 350°F.
  • Drain the fish and place in a greased baking dish.
  • Lay the sliced tomatoes over the fish; sprinkle the green pepper and onion over the tomato slices.
  • In a small bowl, combine the bread crumbs, basil and oil; sprinkle over all.
  • Bake in the preheated 350°F oven for 10 to 15 min; the fish should be white and flake easily.
  • Variation: if pollock isn't available, use haddock, hake, cod, tilapia or flounder instead.

Nutrition Facts : Calories 206.4, Fat 4.3, SaturatedFat 0.7, Cholesterol 107.5, Sodium 199.7, Carbohydrate 9.2, Fiber 1.1, Sugar 2.1, Protein 31.1

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