TIL: Baked Fish With Tomatoes
Source of Recipe
"The New American Plate Cookbook," by American Institute for Cancer Research
* Exported from MasterCook *
Baked Fish With Tomatoes
Recipe By : American Institute for Cancer Research
Serving Size : 4 Preparation Time :0:00
Categories : Fish
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 package frozen chopped spinach -- (10 oz), thawed
4 white fish fillets
-- (4 oz each), such
-- as tilapia
2 small plum tomatoes -- (if available), each
-- cut into 8
-- slices
2 scallions -- thinly sliced
2 tablespoons sliced black olives
2 tablespoons orange juice concentrate -- thawed
salt
ground black pepper
8 slices lemon -- (thin)
Preheat oven to 400 degrees. Drain spinach in sieve, pressing out as much liquid as possible.
Cut 4 pieces of aluminum foil and 4 pieces of parchment paper large enough to wrap fillets. Place paper on top of foil.
Lay 1 fillet on each piece of paper. Top each fillet with 2 tablespoons spinach, 4 slices tomato, 1/4 of the scallions and 1/2 tablespoon olives. Drizzle 1/2 tablespoon orange juice concentrate over each fillet and season with salt and pepper.
Top each with 2 slices of lemon. Completely wrap fish, sealing edges of foil.
Place on baking sheet and bake until fish is opaque and flakes easily when tested with fork, about 10-15 minutes. Cooking time will vary depending on thickness of fish. Allow about 10 minutes per inch of thickness. Serve immediately.
Nutritional Information per serving: 136 calories; 20 g protein, 9 g fat, 8 g carbohydrates, 3 g fiber, 200 mg sodium, 53 mg cholesterol
Printed in the Atlantic Journal -Constitution, 6/9/05
Source:
"The New American Plate Cookbook"
S(Master-Cook format by):
"Judi Mae Phelps (judimae@earthlink.net)"
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