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Suggest a better descriptionPreheat oven at 400. Prepare dish with cooking spray and rub garlic clove on the surface of baking dish lined with foil (discard clove). In a bowl, combine flour, pepper, nutmeg, and cayenne. Dredge fillets in seasoned flour, coating both sides. In a skillet, heat 1 tablespoon oil. Add fillets and quickly brown on each side. Pat fillets dry with paper towels. Spread 1 cup tomato puree evenly over bottom of dish. Arrange fillets on puree in one layer and sprinkle with mozzarella cheese. Spoon remaining puree over mozzarella and sprinkle with oregano, parsley, and Parmesan cheese. Bake for 15 minutes, or until sauce bubbles. Recipe By : The Health Lovers Guide To Super Seafood File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmdja006.zip
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Serving Size: 1 Serving (243g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 287 | ||
Calories from Fat: 88 (31%) | ||
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Amt Per Serving | % DV | |
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Total Fat 9.8g | 13 % | |
Saturated Fat 2.4g | 12 % | |
Monounsaturated Fat 2.9g | ||
Polyunsanturated Fat 3.1g | ||
Cholesterol 102.1mg | 31 % | |
Sodium 200.3mg | 7 % | |
Potassium 783.2mg | 21 % | |
Total Carbohydrate 11.5g | 3 % | |
Dietary Fiber 1.5g | 6 % | |
Sugars, other 10g | ||
Protein 36.1g | 52 % | |
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: 287
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