In a small bowl, stir together the panko, oil and basil. The water will evaporate as the fish is cooked, but some should still be.
Sprinkle the bell pepper and onion over the tomatoes. Bake for 20 minutes, depending on the size of the fish, checking it after 15 minutes. Cover and refrigerate for 10 minutes.ĭrain the fish, discarding the marinade. In a large shallow dish, whisk together the water and lemon juice.
Lightly spray a 13-by-9-by-2- inch baking dish with cooking spray. Recipe from Healthy Fats, Low Cholesterol Cookbook: BAKED FLOUNDER AND TOMATOESĦ flounder or cod fillets (about 4 ounces each), rinsedġ/2 cup whole-wheat panko (Japanese-style breadcrumbs) Arrange 1 fish fillet on each sheet of aluminum foil and top with one-quarter of the mushrooms, onions, carrots, peppers, and marinade. What Is The Best Fish To Bake Similar to my Beer Battered Fried Fish Recipe, my favorite type of fish to bake is any sort of white fish.
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