Rating: 4 stars
7 Ratings
  • 5 star values: 2
  • 4 star values: 4
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0
Recipe by Cooking Light November 1997


Recipe Summary

4 servings (serving size: 5 ounces fish and 1/2 cup topping)


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 450°.

  • Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and the next 6 ingredients (onion through pepper). Cover and cook 10 minutes or until onion is wilted, stirring occasionally. Set aside; keep warm.

  • Place fillets in a shallow baking dish coated with cooking spray. Brush fillets with 1/2 teaspoon oil; sprinkle with breadcrumbs and 1/8 teaspoon salt. Bake at 450° for 12 minutes or until fish flakes easily when tested with a fork. Serve the onion mixture with fish.

Nutrition Facts

230 calories; calories from fat 17%; fat 4.4g; saturated fat 0.7g; mono fat 2.3g; poly fat 0.7g; protein 31.8g; carbohydrates 15.1g; fiber 2.1g; cholesterol 73mg; iron 1.3mg; sodium 361mg; calcium 52mg.