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Ingredients

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Directions

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  • Preheat oven to 400 degree F. Line a baking sheet with parchment paper. Sprinkle fish with salt and 1/8 teaspoon pepper on both sides and arrange them on the prepared baking sheet.

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  • In a small bowl stir together the panko and 2 teaspoons olive oil. Sprinkle evenly over fish. Bake for 12 to 15 minutes or until fish flakes when tested with a fork and crumbs are golden.

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  • Meanwhile, for salad, in a medium bowl stir together cucumber, tomatoes, green onions, olives, 1 tablespoon oil, vinegar and 1/8 teaspoon pepper.

Instructions Checklist
  • Serve fish with salad and lemon wedges. Makes 4 servings.

Tips

To make fish ahead, prepare and bake as directed. Freeze fish on the parchment paper for 1 hour or until firm. Place in a single layer in an airtight freezer container. Seal, label and freeze. To serve, transfer to a parchment paper-lined baking sheet. Bake in a 350 degree F. oven for 15 to 18 minutes or until heated through. Serve as above with salad.

Nutrition Facts

218 calories; 9 g total fat; 2 g saturated fat; 1 g polyunsaturated fat; 5 g monounsaturated fat; 57 mg cholesterol; 299 mg sodium. 544 mg potassium; 11 g carbohydrates; 2 g fiber; 3 g sugar; 25 g protein; 0 g trans fatty acid; 486 IU vitamin a; 18 mg vitamin c; 0 mg thiamin; 0 mg riboflavin; 5 mg niacin equivalents; 0 mg vitamin b6; 40 mcg folate; 2 mcg vitamin b12; 40 mg calcium; 1 mg iron;

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