Seafood pizzaiola

1/4 cup fine dry bread crumbs
1/4 cup freshly grated parmesan cheese
1-1/4 pounds red snapper, cod, orange roughy, or sole fillets
1 egg, well beaten with 1 tablespoon water or egg substitute
1 to 2 tablespoons olive oil
1 cup marinara or simple tomato sauce, warmed
1/2 cup grated part skim mozzarella cheese

Heat oven to 500 degrees. Combine crumbs and Parmesan cheese and dust fillets. Dip fillets in egg, coat again with cheese-crumb mixture

Place fillets in well-oiled, shallow baking pan, and drizzle or spray with olive oil. Bake 10 to 12 minutes uncovered, until fish flakes easily with a fork. Remove from oven. Reduce heat to 425 degrees.

Cover fillets with warmed sauce, sprinkling with remaining cheese-crumb mixture, and top with mozzarella cheese. Return to oven to bake for 4 minutes or until cheese melts.

Makes 4 servings.


Nutritional values per serving

Calories: 333
Fat: 14 gm
Saturated Fat: 4 gm
Cholesterol: 117 mg
Carbohydrate: 12 gm
Fiber: 1 gm
Protein: 38 gm
Sodium: 630 mg


Reprinted with permission from Eat 5 a Day for Better Health. National Cancer Institute.
Reviewed by: Sue Heikkinen, MS, RD, CDE
Last updated: July 24, 2006