An innovative way to use pasta sauce and add a boost of flavour to plain fish fillets. This tasty and easy recipe will make your family enjoy nutritious fish for dinner more often.
1 jar (570 mL) | Healthy Harvest® Pasta Sauce Tomato and Herbs, divided |
6 | tilapia fillets, about 4 oz (120 g) each |
1/2 tsp (2 mL) | each sea salt and freshly ground black pepper |
3/4 cup (175 mL) | fresh whole-wheat breadcrumbs |
1/4 cup (50 mL) | grated Parmesan cheese |
3 tbsp (45 mL) | finely chopped parsley or basil leaves |
1 tbsp (15 mL) | canola oil |
1 tsp (5 mL) | finely grated lemon zest (optional) |
Hot, cooked pasta |
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Tip:Add steamed broccoli, asparagus spears or a tossed garden salad to the plate to complete the meal. |
Nutritional information per serving (1 fillet with 1 cup/250 mL pasta and sauce):
354 calories, 10 g fat, 1 g saturated fat, 42 mg cholesterol, 772 mg sodium, 42 g carbohydrates, 5 g fibre, 30 g protein. Excellent source of folate. Good source of iron.