Directions:
- Combine all spices in a small bowl and set aside.
- Preheat oven to 425°. Cut fish into 4 (two per serving), and place fillets in a 9 x 13-inch baking pan.
- Melt butter in a small bowl in the microwave for 10-20 seconds. Brush the top of each fillet with butter, squeeze little lemon juice on the fish, then sprinkle the spice blend evenly over the top of each fillet.
- Arrange 2 to 3 tomato slices over top of each fillet.
- Sprinkle grated parmesan cheese over each tomato slice. Each slice should be about half covered.
- Bake the fish, uncovered, for 8 minutes, then turn oven to a high broil and continue to cook for 6 to 8 minutes, or until cheese on tomatoes begins to brown.
- Serve two pieces of fish per serving with rice on the side.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 109.69 Kcal (459 kJ) | ||
| Calories from fat | 21.78 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.42g | 4% | |
|---|---|---|---|
| Cholesterol | 59.84mg | 20% | |
| Sodium | 467.86mg | 19% | |
| Potassium | 350.91mg | 7% | |
| Total Carbs | 1.8g | 1% | |
| Sugars | 1.09g | 4% | |
| Dietary Fiber | 0.5g | 2% | |
| Protein | 18.04g | 36% | |
| Vitamin C | 6.8mg | 11% | |
| Iron | 0.1mg | 1% | |
| Calcium | 32.8mg | 3% | |
| Amount Per 100 g | |||
| Calories | 71.7 Kcal (300 kJ) | ||
| Calories from fat | 14.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.58g | 4% | |
|---|---|---|---|
| Cholesterol | 39.12mg | 20% | |
| Sodium | 305.83mg | 19% | |
| Potassium | 229.38mg | 7% | |
| Total Carbs | 1.18g | 1% | |
| Sugars | 0.71g | 4% | |
| Dietary Fiber | 0.33g | 2% | |
| Protein | 11.79g | 36% | |
| Vitamin C | 4.5mg | 11% | |
| Iron | 0.1mg | 1% | |
| Calcium | 21.5mg | 3% | |
* 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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