1) In a bowl mix chopped fresh tomato, chopped onion, canola oil, parsley, rosemary, pepper and lemon juice
2) Pack skinless side of the fish with mixture and then lay second skin layer ontop, use two teaspoons of lemon juice to base the fillets and use excess mixture to pack the fillets for flavour
3) Sprinkle bread crumbs over the fish and cover the surface
4) Pre heat the oven to 200c and cook on 180 for 40-50 mins, check for when the bread crumbs are golden and fish is ready to eat.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (417g)|
|Recipe Makes: 2|
|Calories from Fat: 42 (15%)|
|Amt Per Serving||% DV|
|Total Fat 4.6g||6 %|
|Saturated Fat 0.7g||3 %|
|Monounsaturated Fat 1.7g|
|Polyunsanturated Fat 1.5g|
|Cholesterol 99.3mg||31 %|
|Sodium 178mg||6 %|
|Potassium 1404.5mg||37 %|
|Total Carbohydrate 13.3g||4 %|
|Dietary Fiber 3.4g||13 %|
|Sugars, other 9.9g|
|Protein 43.9g||63 %|
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: 272
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