Directions:
- Add tomato sauce to the bottom of a baking dish.
- Rinse fish filets and pat dry.
- Sprinkle salt and pepper to taste on both sides and the fish, and lay in baking dish.
- I like to also sprinkle my filets with a bit of fish seasoning, or flavored salt, to taste.
- On a cutting board, mince the scallions, and chop basil.
- I add the breadcrumbs right to the pile of fresh herbs, and roughly chop.
- Top the filets with the herb and bread crumb mixture, and then top with the slices of fresh tomato.
- Bake in a 375 degree oven for 20 minutes, or until fish is cooked through.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 144.02 Kcal (603 kJ) | ||
| Calories from fat | 21.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.42g | 4% | |
|---|---|---|---|
| Cholesterol | 46.48mg | 15% | |
| Sodium | 445.64mg | 19% | |
| Potassium | 535.64mg | 11% | |
| Total Carbs | 8.48g | 3% | |
| Sugars | 2.79g | 11% | |
| Dietary Fiber | 0.97g | 4% | |
| Protein | 20.05g | 40% | |
| Vitamin C | 4mg | 7% | |
| Iron | 1.6mg | 9% | |
| Calcium | 97.8mg | 10% | |
| Amount Per 100 g | |||
| Calories | 88.24 Kcal (369 kJ) | ||
| Calories from fat | 13.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.48g | 4% | |
|---|---|---|---|
| Cholesterol | 28.48mg | 15% | |
| Sodium | 273.06mg | 19% | |
| Potassium | 328.21mg | 11% | |
| Total Carbs | 5.2g | 3% | |
| Sugars | 1.71g | 11% | |
| Dietary Fiber | 0.6g | 4% | |
| Protein | 12.28g | 40% | |
| Vitamin C | 2.4mg | 7% | |
| Iron | 1mg | 9% | |
| Calcium | 59.9mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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