Simple Baked Fish Recipe

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Ingredients:

Serving

800 g hake fillets (or any other white fish)
125 ml milk
salt & freshly ground black pepper
200 ml fresh breadcrumbs
1 onion, finely chopped
1 green peppers or 1 red pepper, diced
250 g button mushrooms, sliced
oil
500 ml plain yogurt
1 extra-large egg, whisked
2 tomatoes, sliced
125 ml grated cheddar cheese

Directions:

Preheat the oven to 180ºC (350ºF).
Spray a 29 cm ovenproof dish with non-stick spray Soak the fish fillets in 125 ml milk for a few minutes Drain the fish and season to taste with salt and pepper.
Roll in the breadcrumbs.
Arrange the fish fillets in the prepared dish.
Sauté the onion, peppers and mushrooms in a little oil until tender and spoon over the fish.
Blend the plain yoghurt and whisked egg and pour over the fish.
Arrange the tomato slices on top and sprinkle with grated cheese.
Bake for 45 minutes or until the egg mixture has set and is lightly browned on top.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	323.49 Kcal (1354 kJ)
Calories from fat	121.98 Kcal
		% Daily Value*
Total Fat	13.55g	21%
Cholesterol	65.34mg	22%
Sodium	325.22mg	14%
Potassium	443.04mg	9%
Total Carbs	16.41g	5%
Sugars	8.86g	35%
Dietary Fiber	1.72g	7%
Protein	40.23g	80%
Vitamin C	21.7mg	36%
Iron	1.1mg	6%
Calcium	312mg	31%

Amount Per 100 g
Calories	79.88 Kcal (334 kJ)
Calories from fat	30.12 Kcal
		% Daily Value*
Total Fat	3.35g	21%
Cholesterol	16.13mg	22%
Sodium	80.31mg	14%
Potassium	109.4mg	9%
Total Carbs	4.05g	5%
Sugars	2.19g	35%
Dietary Fiber	0.42g	7%
Protein	9.93g	80%
Vitamin C	5.4mg	36%
Iron	0.3mg	6%
Calcium	77.1mg	31%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

7.3

Points
9

PointsPlus

Good Points

saturated fat free,
low sodium,
low cholesterol

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