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Italian Frugal03 4 Servings

INGREDIENTS

1/2 c Bread crumbs
1 t Chopped fresh oregano
1 T Chopped fresh parsley
Salt, to taste
Freshly-ground black pepper
to taste
1 lb Fresh sole fillets
1/2 c Canned tomatoes
2 T Olive oil
Fresh lemon juice, to taste

INSTRUCTIONS

Mix the crumbs, oregano, parsley, and salt and pepper together.  Dredge
the fish in this mixture and place in an oiled glass pie  plate. Top
with the remaining crumb mixture. Squish up the tomatoes  with your
hand and pour over the fish. Top with the olive oil. Cover  with
plastic wrap and poke a hole in the wrap. Microwave at 9 for 5  to 7
minutes. Top with a bit of fresh lemon juice before serving.  This
recipe serves 4 as a fish course.  Comments: This dish has a bright
Italian flavor. The fish is not  overcooked because we prepare it so
quickly in the microwave.  Recipe Source: THE FRUGAL GOURMET by Jeff
Smith From the 08-05-1992  issue - The Springfield Union-News
Formatted for MasterCook by Joe Comiskey, aka MR MAD -
jpmd44a@prodigy.com ~or- MAD-SQUAD@prodigy.net  09-02-1995  Recipe by:
Jeff Smith  Converted by MM_Buster v2.0l.

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Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 221
Calories From Fat: 91
Total Fat: 10.3g
Cholesterol: 63.5mg
Sodium: 627mg
Potassium: 334.2mg
Carbohydrates: 12.4g
Fiber: 1.2g
Sugar: 1.9g
Protein: 19.5g


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