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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (228g) Recipe makes 4 servings |
||
| Calories 356 | ||
| Calories from Fat 130 | (36%) | |
| Amount Per Serving | %DV | |
| Total Fat 14.5g | 22% | |
| Saturated Fat 8.3g | 41% | |
| Monounsaturated Fat 3.8g | ||
| Polyunsaturated Fat 1.1g | ||
| Trans Fat 0.0g | ||
| Cholesterol 126mg | 42% | |
| Sodium 853mg | 35% | |
| Potassium 561mg | 16% | |
| Total Carbohydrate 8.8g | 2% | |
| Dietary Fiber 0.4g | 1% | |
| Sugars 0.9g | ||
| Protein 45.5g | 90% | |
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Savoury Fish Bake
By: kiwidutch
Jun 9, 2006
Posted for RecipeZaar World Tour 2006, this is a recipe adapted from the small community cookbook from Dixon House on the West Coast, South Island of New Zealand, now sadly out of print. Serving size and prep. time are guestimates.
SERVES 4
Ingredients
- 1 1/2 lbs fish fillets (680 grams)
- 1/2 teaspoon sweet basil
- 1/2 teaspoon salt
- 1 ounce butter, melted (28 grams)
- 2 teaspoons lemon juice
- 1 cup soft breadcrumbs
- 1 cup cheese, grated
- 1 teaspoon parsley, chopped
- 2 tablespoons tomato sauce
Directions
1
Place fish into a lightly geased baking dish.2
Combine the breadcrumbs, cheese, basil, salt and parsley.3
Stir together tomato sauce, lemon juice and melted butter.4
Mix the crumb mixture into the melted butter mixture and spread evenly over the fish.5
Cover with tinfoil and bake at 379 F (180 C ) for 30 minutes.
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- Course > Lunch/Snacks
- Course > Main Dish
- Main Ingredient > Seafood > Fish
- Cuisine > Oceania > New Zealand
- Preparation > Time to Make > < 60 mins
- Preparation > Simple
- Dietary > High in... > High Protein
- Dietary > Low in... > Reduced Carbs
Featured Reviews for This Recipe
From: Kim12469
On Sep 13, 2008
This was very good. I'm always looking for new ways to make tilapia and this was a winner. I did rub the fish with a bit of lemon juice before I covered it with the mixture. I also put it under the broiler the last 10 minutes for some added crispiness. Yum!
From: Addledblue
On Aug 10, 2008
I made this just as the recipe said, and it was SENSATIONAL - the easiest thing I've cooked in a while and very, very tasty. It's going to be a regular in my house!
From: Sharon123
On Jul 9, 2006
I scaled this recipe back, using 2 fillets of tilapia. I used cheddar cheese and rye breadcrumbs, and used fresh basil. Lovely dish, different and good! Thank you Kiwi!
From: ~Leslie~
On Jul 11, 2006
Amazing and delicious! I used halibut for this recipe. It was so flavourful! Thanks for posting!
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