STRIPED BASS AL FORNO
This is equally good with bluefish, mackerel, snapper, or mahi mahi.
(Number of Powerfoods: 3)
4 STRIPED BASS FILLETS
SALT AND PEPPER
1 TABLESPOON LEMON JUICE
2 TABLESPOONS EXTRA-VIRGIN OLIVE OIL
1 TABLESPOON UNSALTED BUTTER (OPTIONAL)
6 PLUM TOMATOES, CHOPPED
1 CLOVE GARLIC, MINCED
16 BLACK OLIVES, PITTED AND SLICED
2 CUPS WHOLE GRAIN BREAD CRUMBS
CHOPPED PARSLEY
16 OUNCES WHOLE WHEAT LINGUINE, COOKED1. Place the fillets on a plate and let stand at room temperature for 20 minutes. Sprinkle lightly with
salt and 1 teaspoon lemon juice. Preheat the oven to 375°F.
2. Heat 1 tablespoon oil in a small skillet over medium heat. Add the butter (if using), tomatoes, and
garlic. Cook, stirring, for 2 minutes. Remove from the heat and add 2 teaspoons lemon juice and
olives; season with salt and pepper.
3. Coat a large baking dish with cooking spray. Place the fillets in the dish in a single layer. Mix the
bread crumbs and 1 tablespoon oil and spread on the fillets. Spoon on the tomato mixture.
4. Bake for 18 to 25 minutes or until the fish flakes easily. Sprinkle with the parsley. Serve with
linguine. (If there's not enough sauce left for the pasta, repeat step 2 with new ingredients.)
Makes 6 to 8 servings, depending on the size of the fillets.
Per serving: 440 calories, 28 g protein, 62 g carbohydrates, 10 g fat (1.5 g saturated), 380 mg
sodium, 9 g fiber
How to Mince an Onion
1. Cut off the ends (figure a). That will make it easy to remove the skin. 2. Cut the onion in
half and lay both halves flat side down on a cutting board so they won't roll. Hold a half firmlyand make 3 or 4 horizontal cuts (figure b). 3. Then make 5 or 6 vertical cuts. 4. Turn the onion
to make dicing cuts that are perpendicular to those you just made. With the tip of your blade
planted on the board, rock the knife up and down, working it slowly across the surface of the
onion (figure c).