crusted pollock and tomatoes
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
4 oz. alaskan pollock fillets2 medium tomatoes quartered1 T grated parmesan cheese1/4 c panko bread crumbs1 t olive oilfresh ground black pepper to taste
spray small shallow baking dish with cooking spray
lay fish in dish, arrange tomatoes around fish
season dish with ground pepper
combine remaining ingredients in small bowl
spread topping over fish and tomatoes
season again with pepper
bake in toaster oven at 350 for 13 mins
broil for last 1-2 mins, keeping an eye on it
top with chopped fresh parsley
This dish serves 1 person and is intended to be covered and warmed over later at work for a healthy alternative to fast foods and sandwiches. Co-workers will envy,put your name on it!
Number of Servings: 1
Recipe submitted by SparkPeople user MONICA916.
lay fish in dish, arrange tomatoes around fish
season dish with ground pepper
combine remaining ingredients in small bowl
spread topping over fish and tomatoes
season again with pepper
bake in toaster oven at 350 for 13 mins
broil for last 1-2 mins, keeping an eye on it
top with chopped fresh parsley
This dish serves 1 person and is intended to be covered and warmed over later at work for a healthy alternative to fast foods and sandwiches. Co-workers will envy,put your name on it!
Number of Servings: 1
Recipe submitted by SparkPeople user MONICA916.
Nutritional Info Amount Per Serving
- Calories: 304.3
- Total Fat: 8.5 g
- Cholesterol: 107.1 mg
- Sodium: 262.0 mg
- Total Carbs: 23.8 g
- Dietary Fiber: 3.3 g
- Protein: 34.0 g