| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| 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)
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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