1½ lbs. fish fillets, I like tilapia, catfish, use what you like!
1½ cups water
2 Tblsp. lemon or lime juice
fresh tomato, sliced
½ green or red bell pepper, or both, sliced in rings or thin strips
sweet onion, thinly sliced
½ cup Panco bread crumbs
1 Tblsp. olive oil
½ tsp. dried basil (or snip in a Tblsp. of fresh)
freshly ground pepper
grated Parmesan cheese, optional
Soak fish in mixture of water and juice for a few minutes. Drain.
Arrange fillets, close together, in a greased baking dish.
Arrange tomato slices, pepper and onion over fillets.
(depending on which you choose, mix fresh basil with veggies, dried with bread crumbs)
Mix bread crumbs, oil and basil; sprinkle evenly over vegetables.
Season with pepper, sprinkle on Parmesan.
Bake 350 degrees for 15- 20 minutes, at 450 degrees for less time.
- - - OR - - -
Chop or dice the veggies. Add a few more, some zucchini or shredded carrots…your favorites, add a clove of minced garlic if you like. Use a whole tomato, or two, seeded and diced.
Mix and season chopped veggies and spread on the BOTTOM of a casserole dish.
Arrange fish fillets on the TOP.
Mix oil, bread crumbs and parmesan. Sprinkle on top of fillets and bake until fish flakes easily with a fork.
Bake 20 minutes or until filets flake easily when tested with a fork.
~ Keep this simple - fish, veggies, crunchies. Bake, it’s done, and you feel really good about serving such a healthy, easy meal!
~ Very easy to adjust proportions to serve 2 or 10, eyeball it.
~ Trick is to use thinly sliced veggies in thin layers so they are tender crisp when fish is done.
~ If using the fairly thin, tilapia fillets, I’ve used them frozen. Skip the pre-dip in lemon juice.
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