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Ingredients Jump to Instructions ↓

  1. 4 Fish fillets - (7 oz ea)

  2. (walleye, northern pike, trout)

  3. 2 teaspoons 10ml Lemon juice

  4. 1/4 teaspoon 1 1/3ml Salt

  5. 1/4 teaspoon 1 1/3ml Freshly-ground black pepper

  6. 1 Tomato - sliced

  7. 1 Green pepper - sliced

  8. 1/2 cup 31g / 1.1oz Chopped onion

  9. 1 cup 62g / 2 1/5oz Corn kernels

  10. 1 cup 146g / 5.1oz Bread crumbs

  11. 1 teaspoon 5ml Dried basil

  12. (or 2 tspns fresh basil)

  13. 1/2 teaspoon 2 1/2ml Dried oregano

  14. (or 1 tspn fresh oregano)

  15. 2 tablespoons 30ml Oil

  16. Parsley sprigs

  17. Lemon wedges

Instructions Jump to Ingredients ↑

  1. Spray or place cooking parchment into bottom of a nonstick shallow baking dish. Arrange fillets so they are not touching. Sprinkle with lemon juice, salt and pepper. Cover with alternating thin slices of tomato and green pepper. Top with corn and chopped onion.

  2. Combine bread crumbs, basil, oregano and oil. Put over corn. Bake at 350 degrees for about 20 minutes. Serve with parsley and lemon wedges.

  3. This recipe yields 4 servings.

  4. Nutritional Analysis Per Serving: Calories 290; Fat (grams) 8; Percent calories from fat 25; Percent polyunsaturated 9; Percent saturated 3; Percent monounsaturated 13; Cholesterol (milligrams) 66; Sodium (milligrams) 263; Protein (grams) 35; Carbohydrate (grams) 19; Fiber (grams) 2.

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