Mix together the breadcrumbs, lemon zest and juice and parsley. Season well with salt and pepper
Spray a baking tray with 1-cal olive oil spray
Half the tomato and remove the seeds and pith
Place the fish and tomato on the baking tray. Coat the fish with the breadcrumb mix, pressing down well. Use the remaining crumbs to stuff the tomato
Spray with 1cal olive oil spray
Place in a pre-heated oven at 170C for 20 minutes
Serve with steamed vegetables
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