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Center for Processed Free Living > Categories > Tasty Recipes > Heart Healthy baked fish
 
 


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HEART HEALTHY
BAKED FISH



INGREDIENTS:


1/2 cup blended organic oats
1/2 cup wheat bran
2 cups Basha's brand Full Circle oraganic tomato puree
1/2 teaspoon sea salt
1 tablespoon Simply Organic all purpose seasonings
1 tablespoon Simply Organic Basil
1 fresh lemon

DIRECTIONS:


Preheat oven to 350 degrees

Place fish fillet like either Orange Roughy or True Cod on 13 X 9 pyrex dish and add some seasonings from the shaker onto the fillet

Pour tomato puree into a bowl, add seasonings, sea salt, oats, wheat bran and squeeze a half of a lemon into bowl, then stir well

Pour complete mix over the fillet until completely covered


Bake in oven for 45 minutes


Note: The amount of tomato puree could be more or less depending on the size of the fillet you buy. Also before you place the homemade mix over the fillet, you could easily remove just about all the bones by pressing down lightly on the fillet and pulling the bones out carefully before preparation and baking.


This breaded style fish meal is awesome, a completely different and healthy way to eat fish that is breaded without the egg yolk and those unhealthy premade breadings available in the stores. You are getting your fiber, extra protein, omega 3 and several other vitamins and minerals.
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Zachary Knop
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