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Fresh Tomato & Basil Baked Fish

Source: Genius Kitchen(food.com)
Estimated Nutritional Profile
Nutrient Quantity
Protein (g)90.6752
Energy (kCal)419.4676
Carbohydrates (g)3.67
Total fats (g)2.3617
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Add tomato sauce to the bottom of a baking dish. | 2. Rinse fish filets and pat dry. | 3. Sprinkle salt and pepper to taste on both sides and the fish, and lay in baking dish. | 4. I like to also sprinkle my filets with a bit of fish seasoning, or flavored salt, to taste. | 5. On a cutting board, mince the scallions, and chop basil. | 6. I add the breadcrumbs right to the pile of fresh herbs, and roughly chop. | 7. Top the filets with the herb and bread crumb mixture, and then top with the slices of fresh tomato. | 8. Bake in a 375 degree oven for 20 minutes, or until fish is cooked through. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    white fish fillet flounder 1 lb cod 403.4676 0.0 89.7602 2.2667
    tomato sauce 1/4 - 1/2 cup - - - -
    breadcrumb 1/4 cup 403.4676 0.0 89.7602 2.2667
    scallion 1/2 cup minced 16.0 3.67 0.915 0.095
    basil leaf 1/2 shredded 403.4676 0.0 89.7602 2.2667
    tomato 1 -2 sliced 0.0 0.0 0.0 0.0
    fish seasoning 403.4676 0.0 89.7602 2.2667
    salt black pepper ground 403.4676 0.0 89.7602 2.2667

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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