Ingredients:
- 1 egg
- 1 -2 zucchini (sliced into strips)
- 1/2 cup halved sweet cherry tomatoes (you can also use sliced large or roma tomatoes...whichever type you prefer)
- 1 ciabatta , loaf
Directions:
- Preheat oven to 350 degrees.
- For the fish:
- In a zip-lock bag, combine parmesan cheese, flour, seasonings, and salt.
- In a shallow dish, beat together the egg and milk.
- Take the fish, one at a time, and dip into the egg mixture. Let the excess drip off and place fillet into the zip-lock bag. Shake to coat, then place the fillet on a Large, well greased baking sheet. Repeat with all the fillets -
- Take sliced zucchini and dip into egg mixture, then place into zip-lock bag and coat.
- Place them on the baking sheet (making sure they are not overlapping).
- Place the baking sheet in the oven for 20-25 minutes, or until fish is flaky.
- For the mushrooms:.
- Slice mushrooms in thin strips and place them in a bowl.
- Drizzle olive oil over the mushrooms, and use your hands or a spoon to stir and coat.
- Sprinkle the remaining parmesan cheese mixture (from the zip-lock bag) over the mushrooms and stir again to coat.
- Place the mushrooms on a baking sheet, making sure they aren't touching each other.
- Place the baking sheet in the oven for 15-20 minutes.
- Slice the bread loaf into four servings, then slice horizontally, creating a top and bottom half.
- Lightly toast in a toaster, if desired.
- To assemble, place toasted ciabatta halves on plates.
- Place cheese slices on each bottom.
- Immediately after the fish and veggies are done baking, fit fillets on top of the cheese in one layer (you may have to cut the fillets to fit).
- Put a layer of baked zucchini on top of the fillet, followed by the baked portobello mushrooms.
- Add sliced tomatoes, fresh spinach leaves, and then top with the top half of the ciabatta loaf.
- Slice in half, and serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 242.43 Kcal (1015 kJ) | ||
| Calories from fat | 76.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.54g | 13% | |
|---|---|---|---|
| Cholesterol | 84.46mg | 28% | |
| Sodium | 1207.53mg | 50% | |
| Potassium | 247.69mg | 5% | |
| Total Carbs | 6.53g | 2% | |
| Sugars | 1.98g | 8% | |
| Dietary Fiber | 1.37g | 5% | |
| Protein | 35.08g | 70% | |
| Vitamin C | 4.1mg | 7% | |
| Iron | 30.6mg | 170% | |
| Calcium | 536.6mg | 54% | |
| Amount Per 100 g | |||
| Calories | 118.39 Kcal (496 kJ) | ||
| Calories from fat | 37.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.17g | 13% | |
|---|---|---|---|
| Cholesterol | 41.25mg | 28% | |
| Sodium | 589.69mg | 50% | |
| Potassium | 120.96mg | 5% | |
| Total Carbs | 3.19g | 2% | |
| Sugars | 0.96g | 8% | |
| Dietary Fiber | 0.67g | 5% | |
| Protein | 17.13g | 70% | |
| Vitamin C | 2mg | 7% | |
| Iron | 14.9mg | 170% | |
| Calcium | 262.1mg | 54% | |
* 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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