Tomato Crowned Cod


Prep Time

10 mintues

Prep Notes

This dish is best when tomatoes and basil are in season.

Cooking Time

10 minutes

Yields

4

Ingredients

Directions

 Ingredients

1-1/2# cod fillets

2 T.Fresh Lemon Juice

Sprinkle of salt

1/8 tsp freshly ground black pepper

2 large tomatoes, sliced ¼” thick

½ medium bell pepper any color- a mix is nice, finely chopped

2T. green onion, sliced thin

1/4 cup dry whole wheat bread crumbs (regular is fine if whole-wheat if not available)

½ tsp dried basil or 1 T. fresh basil

1 T. olive oil

Directions

1 )Place the fish in an oiled baking dish.  Season it with lemon juice, and black pepper and a little salt. 

2 )Place tomato slices on the fish, and sprinkle with bell peppers and green onions.

3) In a small bowl, combine the bread crumbs, basil, and olive oil.  Sprinkle over the fish. 

4) Bake the fish, uncovered, in a preheated 350 oven, for 25 minutes.


Notes

Low in sodium and only 200 calories per serving.  The more you choose fish, the more you will keep your weight under control!

Credit

(From Jane Brody’s Good Food Book)