Directions:
- Pre-head oven to 350 degrees.
- In a bowl, combine the breadcrumbs, salt, pepper, garlic powder, onion powder, parsley and red pepper flakes. Mix.
- Spray a bake dish/pan with non-stick cooking spray.
- Place 4 pieces of fish on bake ware, skin side down.
- Add a 1/4 tablespoon of olive oil to each piece of fish. spread on fish.
- Add the breadcrumb mixture on top of each piece of haddock (about 1/4 cup to each piece of fish, more or less depending on the size of the fillet).
- Cook in the oven for 15 minutes.
- Meanwhile - add the tomatoes, scallions, cilantro and lemon juice to bowl. Mix together with spoon or fingers.
- After the 15 minute cooking time period is up, add the tomato/cilantro mixture to top of each fish and cook for an additional 5 minutes.
- Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 112.1 Kcal (469 kJ) | ||
| Calories from fat | 30.75 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.42g | 5% | |
|---|---|---|---|
| Cholesterol | 24.61mg | 8% | |
| Sodium | 491.58mg | 20% | |
| Potassium | 233.36mg | 5% | |
| Total Carbs | 9.95g | 3% | |
| Sugars | 1.57g | 6% | |
| Dietary Fiber | 1.03g | 4% | |
| Protein | 9.32g | 19% | |
| Vitamin C | 5.1mg | 9% | |
| Iron | 0.7mg | 4% | |
| Calcium | 33.2mg | 3% | |
| Amount Per 100 g | |||
| Calories | 124.87 Kcal (523 kJ) | ||
| Calories from fat | 34.26 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.81g | 5% | |
|---|---|---|---|
| Cholesterol | 27.41mg | 8% | |
| Sodium | 547.58mg | 20% | |
| Potassium | 259.95mg | 5% | |
| Total Carbs | 11.08g | 3% | |
| Sugars | 1.75g | 6% | |
| Dietary Fiber | 1.15g | 4% | |
| Protein | 10.39g | 19% | |
| Vitamin C | 5.7mg | 9% | |
| Iron | 0.8mg | 4% | |
| Calcium | 36.9mg | 3% | |
* 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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