- Serves: Serves 6
- Cooking Time: 15 - 18 minutes
3/4 cup finely chopped onion
2 teaspoons grated lime zest
1/4 cup fresh lime juice
1 tablespoon grated peeled gingerroot
1 tablespoon canola or corn oil
1 tablespoon low-salt soy sauce
1/4 teaspoon salt
1/4 teaspoon pepper
1 1/2 pounds sole or other thin fish fillets
Vegetable oil spray
1 1/4 cups plain dry bread crumbs
2 tablespoons snipped fresh parsley
2 tablespoons finely chopped green onion (green and white parts)
Rinse the fish and pat dry with paper towels. Add to the marinade. Seal the bag. Turn several times to coat the fish completely. Refrigerate for 15 minutes to 1 hour.
Preheat the oven to 450°F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
On a large plate, stir together the remaining ingredients. Remove the fish from the marinade. Discard the marinade. Coat the fish with the crumb mixture. Shake off any excess. Put the fish in the baking dish.
Bake, uncovered, for 15 to 18 minutes, or until the fish flakes easily when tested with a fork.
- Nutritional Analysis
- Per serving
- Calories Per Serving
- Total Fat
- 2.5 g
- Saturated Fat
- .5 g
- Trans Fat
- Polyunsaturated Fat
- 1 g
- Monounsaturated Fat
- .5 g
- 53 mg
- 410 mg
- 17 g
- 1 g
- 2 g
- 22 g
1 starch, 3 very lean meat
This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.