Directions:
- . * Preheat oven to 425°F Coat a large nonstick baking sheet with cooking spray.
- * In a shallow soup bowl, combine cornmeal, paprika, thyme, salt, celery seeds, onion powder, garlic powder and pepper. Pour milk into another shallow soup bowl.
- * Dredge fillets first in milk and then in cornmeal mixture, coating both sides and pressing cornmeal mixture gently to adhere. Place coated fillets on baking sheet and lightly spray each with cooking spray.
- * Bake until cooked through, about 15 minutes. Let stand at room temperature 2 minutes before serving with asparagus and lemon wedges. Yields 1 fillet and 1/4 of asparagus per serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 77.82 Kcal (326 kJ) | ||
| Calories from fat | 21.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.41g | 4% | |
|---|---|---|---|
| Cholesterol | 10.5mg | 4% | |
| Sodium | 438.05mg | 18% | |
| Potassium | 115.67mg | 2% | |
| Total Carbs | 10.35g | 3% | |
| Sugars | 0.68g | 3% | |
| Dietary Fiber | 1.17g | 5% | |
| Protein | 3.91g | 8% | |
| Vitamin C | 0.3mg | 0% | |
| Iron | 0.9mg | 5% | |
| Calcium | 37mg | 4% | |
| Amount Per 100 g | |||
| Calories | 208.5 Kcal (873 kJ) | ||
| Calories from fat | 57.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.44g | 4% | |
|---|---|---|---|
| Cholesterol | 28.13mg | 4% | |
| Sodium | 1173.61mg | 18% | |
| Potassium | 309.9mg | 2% | |
| Total Carbs | 27.74g | 3% | |
| Sugars | 1.82g | 3% | |
| Dietary Fiber | 3.14g | 5% | |
| Protein | 10.49g | 8% | |
| Vitamin C | 0.7mg | 0% | |
| Iron | 2.3mg | 5% | |
| Calcium | 99.2mg | 4% | |
* 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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