Directions:
- Preheat oven to 425.
- Wash and dry fish fillets, then season with salt.
- Meanwhile, mix breadcrumbs, melted butter, juice of a lemon, salt, pepper, and garlic powder.
- You will need to spray some cooking spray on the breadcrumbs to make sure they are moist enough. The breadcrumbs should be forming into moist crumbs.
- Place fish in shallow baking pan.
- Pour the white wine around the fish, making sure it does not actually cover the fish.
- Place the breadcrumb mixture evenly over the fish.
- Put the fish(for haddock or cod) in the oven for about 10-12 minutes, until almost done.
- You then may want to broil the fish for a minute or two just to crisp up the topping.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 304.24 Kcal (1274 kJ) | ||
| Calories from fat | 39.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.44g | 7% | |
|---|---|---|---|
| Cholesterol | 111.64mg | 37% | |
| Sodium | 530.28mg | 22% | |
| Potassium | 649.53mg | 14% | |
| Total Carbs | 15.48g | 5% | |
| Sugars | 2.79g | 11% | |
| Dietary Fiber | 1.46g | 6% | |
| Protein | 32.56g | 65% | |
| Vitamin C | 15.4mg | 26% | |
| Iron | 1mg | 5% | |
| Calcium | 58.9mg | 6% | |
| Amount Per 100 g | |||
| Calories | 84 Kcal (352 kJ) | ||
| Calories from fat | 11.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.23g | 7% | |
|---|---|---|---|
| Cholesterol | 30.82mg | 37% | |
| Sodium | 146.41mg | 22% | |
| Potassium | 179.34mg | 14% | |
| Total Carbs | 4.27g | 5% | |
| Sugars | 0.77g | 11% | |
| Dietary Fiber | 0.4g | 6% | |
| Protein | 8.99g | 65% | |
| Vitamin C | 4.2mg | 26% | |
| Iron | 0.3mg | 5% | |
| Calcium | 16.3mg | 6% | |
* 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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