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Heat oven to 400. Spray baking dish with non-stick cooking spray. Put olive oil in skillet over medium heat, cook sliced onions until limp and slightly browned; stir often so onions carmelize without burning. Adjust heat if necessary.
In small bowl, mix yogurt, lemon juice and minced garlic.
Lay fish in baking dish, folding under thin section to keep an even thickness. Spoon yogurt mixture over fish, working in and around filet so that fish is coated. Spoon carmelized onions on top. Sprinkle with bread crumbs and parmesan cheese. Drizzle lightly with olive oil.
Bake for approximaely 20 minutes or until fish flakes easily with fork.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (146g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 127 | ||
Calories from Fat: 62 (49%) | ||
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Amt Per Serving | % DV | |
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Total Fat 6.9g | 9 % | |
Saturated Fat 2.4g | 12 % | |
Monounsaturated Fat 3.5g | ||
Polyunsanturated Fat 0.7g | ||
Cholesterol 7.2mg | 2 % | |
Sodium 272.2mg | 9 % | |
Potassium 39.5mg | 1 % | |
Total Carbohydrate 10.6g | 3 % | |
Dietary Fiber 0.6g | 3 % | |
Sugars, other 9.9g | ||
Protein 5.7g | 8 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 127
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