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Low-Fat Jamaican Fish Recipe

 

Ingredients

Servings: 4-6

 

1 large onion, thinly sliced

1 large red capsicum, sliced

425g canned tomatoes, drained and chopped

salt and ground pepper to taste

500g fish fillets, boned and skinned

2 tbsp skim milk

2 cups wholemeal breadcrumbs

2 tbsp olive oil

 

Nutrition Facts

 

Calories 242

Fat Low

Carbohydrate 27g

Fiber Excellent

Cooking Methods

  1. Arrange half the onion, capsicum and tomatoes over the base of a shallow baking dish. Season to taste.

  2. Place fish fillets over vegetables then sprinkle with lemon juice.

  3. Place banana over fish.

  4. Mix together yoghurt and skim milk then pour over fish.

  5. Combine breadcrumbs and oil, and spoon over top layer.

  6. Bake in a moderately hot oven 190 degrees Celsius for 40 minutes.

  7. Serve with mashed potatoes and green peas.

 

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