Fish

crusted pollock and tomatoes is for Dinner.

crusted pollock and tomatoes takes 5 minutes to prepare.

crusted pollock and tomatoes takes 15 minutes to cook.

crusted pollock and tomatoes makes 1 servings.

The ingredients for crusted pollock and tomatoes are:

4 oz. alaskan pollock fillets
2 medium tomatoes quartered
1 T grated parmesan cheese
1/4 c panko bread crumbs
1 t olive oil
fresh ground black pepper to taste

Here is how you make crusted pollock and tomatoes:

spray small shallow baking dish with cooking spraylay fish in dish, arrange tomatoes around fishseason dish with ground peppercombine remaining ingredients in small bowlspread topping over fish and tomatoesseason again with pepperbake in toaster oven at 350 for 13 minsbroil for last 1-2 mins, keeping an eye on ittop with chopped fresh parsleyThis dish serves 1 person and is intended to be covered and warmed over later at work for a healthy alternative to fast foods and sandwiches. Co-workers will envy,put your name on it!Number of Servings: 1Recipe submitted by SparkPeople user MONICA916.

The nutritional information for crusted pollock and tomatoes is:

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 304.3

• Total Fat: 8.5 g
• Cholesterol: 107.1 mg
• Sodium: 262.0 mg
• Total Carbs: 23.8 g
• Dietary Fiber: 3.3 g
• Protein: 34.0 g