Mediterranean Fish Fillets

Preparation

1. Step 1

   Preheat the oven to 350°F. Lightly spray a rimmed baking sheet with olive oil spray.

   Step 2

   Place the fish in a single layer on the baking sheet. Drizzle with the lemon juice. Sprinkle with the pepper. Top with the tomatoes, bell pepper, and capers.

   Step 3

   In a small bowl, stir together the bread crumbs, oil, and basil. Sprinkle over the fish.

   Step 4

   Bake for 25 minutes, or until the fish flakes easily when tested with a fork.

2. Cook’s Tip on Mild White Fish

   Step 5

   Factors including taste preference, availability, freshness, price, and avoidance of what is being overharvested may affect your choice of mild white fish. Many varieties, such as cod, grouper, haddock, mahimahi, sea bass, scrod, sole, and tilapia, are interchangeable, needing only minor adjustments in cooking time to account for differences in thickness.

3. Nutrition Information

   Step 6

   (Per serving)

   Step 7

   Calories: 136

   Step 8

   Total fat: 3.5g

   Step 9

   Saturated: 0.5g

   Step 10

   Trans: 0.0g

   Step 11

   Polyunsaturated: 0.5g

   Step 12

   Monounsaturated: 2.0g

   Step 13

   Cholesterol: 43mg

   Step 14

   Sodium: 183mg

   Step 15

   Carbohydrates: 7g

   Step 16

   Fiber: 1g

   Step 17

   Sugars: 2g

   Step 18

   Protein: 19g

   Step 19

   Calcium: 36mg

   Step 20

   Potassium: 385mg

4. Dietary Exchanges

   Step 21

   1/2 starch

   Step 22

   3 very lean meat