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Saturday, May 9, 2015

Healthy Fish Bake

Total Time: 45 mins Preparation Time: 20 mins Cook Time: 25 mins

Ingredients

  • Servings: 4
  • 1 lb tilapia fillet (any , mild fish)
  • 1 lemon, zest of
  • 1 -2 clove garlic, sliced paper thin
  • 1 medium vidalia onion, sliced paper thin
  • 1/2 cup chopped herbs (basil or parsley or combination)
  • 1 (1 lb) bag baby spinach leaves
  • 4 roma tomatoes, quartered
  • 1 cup freshly grated parmesan cheese
  • 1/2 cup dry wine or 1/2 cup chicken broth
  • 1 lemon, juice of
  • 3 tablespoons soy sauce
  • 3 tablespoons canola oil
  • 3 tablespoons rice vinegar
  • salt and pepper

Recipe

  • 1 preheat the oven to 400 degrees.
  • 2 mix the vinaigrette by shaking all the ingredients in a jar, and set aside.
  • 3 in a 9x13" pyrex dish, layer the ingredients for the bake in order as listed above, except for the parmesan cheese.
  • 4 pour the vinaigrette over the entire dish, top with the parmesan, and either dot with butter or drizzle some olive oil over it.
  • 5 cover with foil and cook for 20 minutes.
  • 6 uncover dish and broil until cheese is brown and bubbly.
  • 7 serve over rice in a shallow bowl as this makes a wonderful broth.
  • 8 also serve with crusty french bread.

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