Any white fish can be used in this recipe. Swordfish is a meaty incredibly tasty fish which is high in Omega fatty acids but like many fish contains some mercury,
1 1/2 lb (675 g) white fish filets (swordfish, tilapia, cod, snapper)
2 tbsp (30 mL) water or milk
2/3 cup (35 g) seasoned breadcrumbs
2 tbsp (30 mL) finely grated parmesan cheese
4 cups (600 g) red or yellow grape tomatoes
1 tbsp (15 mL) olive oil (15 mL)
2 tsp (10 mL) minced garlic
1/2 cup (75 g) whole small black olives
1 cup (150 g) sliced red onion
1 tbsp (15 mL) capers (optional)
1/2 tsp (2.5 mL) dried basil
3 tbsp (45 mL) chopped basil
1.Preheat oven to 425° F (220° C). Mix egg and milk and place on a plate. Place crumbs and parmesan on another plate. Dip fish in egg wash and then crumbs. Place on baking sheet lined with foil and sprayed with vegetable oil. Spray fish with vegetable oil.
2. Place tomatoes in baking dish and add remaining ingredients except for fresh basil.
3. Bake fish for 10 minutes per inch (2.5 cm) of thickness in middle of oven. Bake tomatoes for 10–12 minutes on top rack, until tomatoes begin to char.
4. Place tomato mixture on serving plate, top with fish and garnish with fresh basil.
White fish are impressive sources of protein. For 3 ounces there are 26 grams of protein, half your daily intake, with only 125 calories. And they are rich in vitamin B12, selenium, and potassium.
Serving 418 g
Protein 40 g
Carbohydrate 24 g
Fibre 3.9 g
Fat 19 g
Saturated Fat 3.5 g
Cholesterol 152 mg
Sodium 607 mg