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We all know we should eat more fish for the healthy fats and protein benefits, right?  But, what if you don’t like it that much or you have tried to prepare fish at home before and it was just not that tasty.  Here is a fast and simple fish recipe to try.  If you like garlic, italian herbed breadcrumbs and tomatoes, you are in for a delicious dinner.

Fish Oreganata  (serves 2 to 4)

1 to 2 pounds of white, flakey fish (Sole, Flounder, Tilapia, Haddock)
2 Tbsp. Olive Oil
4 to 6 cloves of garlic, chopped
1 to 2 cups of diced tomatoes
1/2 to 1 cup Italian breadcrumbs

Rinse and dry fish then place on a cookie sheet lined with foil (for easier clean up!). You may want to add fresh ground pepper and/or powdered garlic to the fish.  In a medium sized skillet, heat the olive oil on medium for about 2 minutes and then add the chopped garlic.  Stir occasionally and sauté until the garlic start to brown. Add the tomatoes to garlic and olive oil and stir occasionally until the tomatoes begin to break down, about 5 minutes.  Remove the pan from heat and stir in the breadcrumbs.  The mixture should form a sort of paste consistency so that you can spread it over the fish.  Once the tomato mixture is on the fish, bake at 375 degrees for 20 to 30 minutes, until the fish is thoroughly cooked.  At this point, you can serve it or stick it under the broiler for 5 minutes or less to really brown the breadcrumb mixture.  Serve over brown rice or quinoa with broccoli or a side salad.  Enjoy!

Note: I have used this recipe with other fish, including salmon and it is a family favorite.  I have also experimented with Panko breadcrumbs which add a little more crunchiness.

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