Directions:
- Preheat oven to 450°F.
- Spray a shallow baking pan with non-stick coating.
- Arrange the fillets in baking pan and sprinkle with oregano, garlic, salt and pepper.
- Top with a layer of tomato, then onion and parsley.
- Mix bread crumbs with cheese and oil, sprinkle on top of fillets and bake for 8 to 10 minutes or until the fish flakes easily.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 256.47 Kcal (1074 kJ) | ||
| Calories from fat | 113.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.66g | 19% | |
|---|---|---|---|
| Cholesterol | 55.45mg | 18% | |
| Sodium | 183.81mg | 8% | |
| Potassium | 572.72mg | 12% | |
| Total Carbs | 7.84g | 3% | |
| Sugars | 2.54g | 10% | |
| Dietary Fiber | 1.19g | 5% | |
| Protein | 26.42g | 53% | |
| Vitamin C | 10.6mg | 18% | |
| Iron | 0.5mg | 3% | |
| Calcium | 74.1mg | 7% | |
| Amount Per 100 g | |||
| Calories | 122.07 Kcal (511 kJ) | ||
| Calories from fat | 54.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.03g | 19% | |
|---|---|---|---|
| Cholesterol | 26.39mg | 18% | |
| Sodium | 87.49mg | 8% | |
| Potassium | 272.6mg | 12% | |
| Total Carbs | 3.73g | 3% | |
| Sugars | 1.21g | 10% | |
| Dietary Fiber | 0.57g | 5% | |
| Protein | 12.58g | 53% | |
| Vitamin C | 5mg | 18% | |
| Iron | 0.2mg | 3% | |
| Calcium | 35.3mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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