Fresh lemon juice, capers, basil, and olive oil provide your palate with a taste from the Greek Isles.

　　

Ingredients

Serves 6; 3 ounces fish per serving

　　Olive oil spray

　　6 mild white fish fillets (about 4 ounces each), rinsed and patted dry

　　Juice of 1 medium lemon

　　1/8 teaspoon pepper

　　2 large tomatoes, sliced 1/4 inch thick

　　1/2 medium green bell pepper, finely chopped

　　2 tablespoons capers packed in balsamic vinegar, drained

　　1/4 cup plain dry bread crumbs (lowest sodium available)

　　1 tablespoon olive oil

　　1 1/2 teaspoons dried basil, crumbled

　　

Step 1

Preheat the oven to 350°F. Lightly spray a rimmed baking sheet with olive oil spray.

　　

Step 2

Place the fish in a single layer on the baking sheet. Drizzle with the lemon juice. Sprinkle with the pepper. Top with the tomatoes, bell pepper, and capers.

　　

Step 3

In a small bowl, stir together the bread crumbs, oil, and basil. Sprinkle over the fish.

　　

Step 4

Bake for 25 minutes, or until the fish flakes easily when tested with a fork.

　　

Cook’s Tip on Mild White Fish

Step 5

Factors including taste preference, availability, freshness, price, and avoidance of what is being overharvested may affect your choice of mild white fish. Many varieties, such as cod, grouper, haddock, mahimahi, sea bass, scrod, sole, and tilapia, are interchangeable, needing only minor adjustments in cooking time to account for differences in thickness.

　　

Nutrition Information

Step 6

(Per serving)

　　

Step 7

Calories: 136

　　

Step 8

Total fat: 3.5g

　　

Step 9

Saturated: 0.5g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 0.5g

　　

Step 12

Monounsaturated: 2.0g

　　

Step 13

Cholesterol: 43mg

　　

Step 14

Sodium: 183mg

　　

Step 15

Carbohydrates: 7g

　　

Step 16

Fiber: 1g

　　

Step 17

Sugars: 2g

　　

Step 18

Protein: 19g

　　

Step 19

Calcium: 36mg

　　

Step 20

Potassium: 385mg

　　

Dietary Exchanges

Step 21

1/2 starch

　　

Step 22

3 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition