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Seemingly-Fried Fish

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Seemingly-Fried Fish

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Course: Main Course
Cuisine: American
Keyword: Seemingly-Fried Fish
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 4
Calories: 605kcal

Ingredients

  • 12 ounce white fish fillet
  • 1 1/2 cup yogurt, plain, low-fat
  • 3/4 cup bread crumbs, plain
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper, ground
  • 1 medium tomato, red
  • 1 cup brown rice, raw
  • 3 tablespoon butter, unsalted
  • 1 medium lemon

Serve With

  • 2 cup green peas, frozen
  • 2 cup pineapple

Instructions

  • Preheat oven to 450° F.
  • Cover fish with yogurt and set aside.
  • In a shallow dish, combine the breadcrumbs, salt, and pepper. Deseed and finely dice the tomato; chop the pineapple. Set all aside separately.
  • Cook rice according to the package instructions, then toss with diced tomato. Set aside covered to keep warm.
  • Melt butter, then drizzle a small amount into a baking dish.
  • Dredge the fish into the breadcrumbs, then place into the prepared dish; drizzle the remaining butter over top.
  • Bake fish on the top rack of the oven for 8-15 minutes until crispy and cooked through.
  • Meanwhile, heat peas in a small amount of water on the stove top.
  • Serve fish on top of rice, spritzed with juice from the lemon. Serve with peas and pineapple on the side.
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Nutrition

Calories: 605kcal | Carbohydrates: 81g | Protein: 32g | Fat: 18g | Saturated Fat: 8g | Cholesterol: 80mg | Sodium: 408mg | Fiber: 8g | Sugar: 21g

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