WW Sensational Fish

Jane Whittaker

By
@janenov46

Erom WW favorite Homestyle Recipe Bookcopyright 1993 before the points program, but luckily with the recipe info it is easy to calculate.
This was their title, and not mine. I would call this not half bad for a diet dish.
Each serving has 4 points:
198 calorries
29 g protein
5 g fat
9 g carbs
67 mg calcium
237 mg sodium
70 mg ch0lesterol
1 g fiber
The recipe gives 2 servings, which can easily be multiplied to suit your needs.


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Rating:

Comments:

Serves:

2

Prep:

15 Min

Cook:

15 Min

Method:

Bake

Ingredients

10 oz
that's 2 five ounce pieces of fish, flounder or tilapia are great for this
1 medium
tomato, thinly sliced
2 medium
scallions, thinly sliced
2 Tbsp
dry bread crumbs seasoned or not, your choice
2 tsp
parmesean cheese, grated
2 tsp
reduced calorie tub margarine
1 tsp
lemon zezt
1 tsp
lemon juice, freshly squeezed

Directions Step-By-Step

1
Pre heat oven to 350°
Spray a 8x8 pan with non stick spray.
I used a 9x13 pan here because I doubled the recipe, and the fish was very thin fillets so they covered a lot of pan.
2
Pat fish dry with paper towels and arrange on the prepared pan in a single layer.
3
Divide remaining ingredients evenly over the top.
4
Bake for about 15 minutes, or until fish flakes easily with a fork, don't over cook.

About this Recipe

Course/Dish: Fish
Main Ingredient: Fish
Regional Style: American
Other Tags: Quick & Easy, Healthy