Baked white fish with crumb topping
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
358g White fish2 Green Onions, Sliced1 Red Bell Pepper, Sliced1 tbsp Butter, melteddash Black Pepper2 tbsp White Wine3 tbsp Bread Crumbs1 large Zucchini, Cut into matchsticks6g Sunfield Non-Stick cooking Spray (3 sprays)
Pre-heat your oven to 160c.
Melt the butter in a small pan and add the bread crumbs and toast for a while till golden brown, set aside.
Spray your baking dish with cooking spray. Lay the fish in the dish. Lay the green onions, bell pepper and zucchini over the fish.
Pour the white wine all over the fish. Cover the dish with foil and bake in the oven for 10 to 15 minutes, until you can flake the fish with ease.
Reheat the crumb topping. When the fish is cooked place it on some heated plates and shake the crumbs over the top. Serve with green salad.
Number of Servings: 2
Recipe submitted by SparkPeople user NZAILSA.
Melt the butter in a small pan and add the bread crumbs and toast for a while till golden brown, set aside.
Spray your baking dish with cooking spray. Lay the fish in the dish. Lay the green onions, bell pepper and zucchini over the fish.
Pour the white wine all over the fish. Cover the dish with foil and bake in the oven for 10 to 15 minutes, until you can flake the fish with ease.
Reheat the crumb topping. When the fish is cooked place it on some heated plates and shake the crumbs over the top. Serve with green salad.
Number of Servings: 2
Recipe submitted by SparkPeople user NZAILSA.
Nutritional Info Amount Per Serving
- Calories: 331.6
- Total Fat: 10.2 g
- Cholesterol: 147.7 mg
- Sodium: 237.7 mg
- Total Carbs: 12.3 g
- Dietary Fiber: 3.2 g
- Protein: 45.5 g
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