Directions:
- Preheat oven to 425°.
- In a small bowl, stir the first 9 ingredients together.
- Place fish in 4 indiviidual 4x6 inch gratin dishes that have been lightly coated with cooking spray.
- Spread crumb-nut mixture over the top of each fish.
- Bake 10-12 minutes or until fish flakes and the top is golden.
- Serve with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 344.71 Kcal (1443 kJ) | ||
| Calories from fat | 114.46 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.72g | 20% | |
|---|---|---|---|
| Cholesterol | 81.56mg | 27% | |
| Sodium | 230.44mg | 10% | |
| Potassium | 78.84mg | 2% | |
| Total Carbs | 10.71g | 4% | |
| Sugars | 1.41g | 6% | |
| Dietary Fiber | 0.86g | 3% | |
| Protein | 43.01g | 86% | |
| Vitamin C | 3.9mg | 7% | |
| Iron | 1.3mg | 7% | |
| Calcium | 51.8mg | 5% | |
| Amount Per 100 g | |||
| Calories | 132.86 Kcal (556 kJ) | ||
| Calories from fat | 44.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.9g | 20% | |
|---|---|---|---|
| Cholesterol | 31.44mg | 27% | |
| Sodium | 88.82mg | 10% | |
| Potassium | 30.39mg | 2% | |
| Total Carbs | 4.13g | 4% | |
| Sugars | 0.54g | 6% | |
| Dietary Fiber | 0.33g | 3% | |
| Protein | 16.58g | 86% | |
| Vitamin C | 1.5mg | 7% | |
| Iron | 0.5mg | 7% | |
| Calcium | 20mg | 5% | |
* 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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