Directions:
- Preheat oven to 400°F.
- In shallow dish, melt butter *if using* or pour in olive oil. (Can use a mix of both, if preferred.)
- In another shallow dish, mix first 5 ingredients.
- Cover baking sheet with foil and spray lightly with cooking spray.
- Wash and dry fillets.
- Dip fillets in butter/oil to coat and dredge in herb-crumb mixture to completely cover.
- Let dry on wire rack for about 5 minutes to “set” coating.
- Place on foil-covered sheet and bake for about 10-12 minutes or until fish flakes easily.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 328.02 Kcal (1373 kJ) | ||
| Calories from fat | 249.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 27.78g | 43% | |
|---|---|---|---|
| Cholesterol | 91.76mg | 31% | |
| Sodium | 304.96mg | 13% | |
| Potassium | 150.43mg | 3% | |
| Total Carbs | 5.81g | 2% | |
| Sugars | 0.74g | 3% | |
| Dietary Fiber | 0.33g | 1% | |
| Protein | 14.42g | 29% | |
| Vitamin C | 0.1mg | 0% | |
| Vitamin A | 0.3mg | 10% | |
| Iron | 0.9mg | 5% | |
| Calcium | 186.5mg | 19% | |
| Amount Per 100 g | |||
| Calories | 286.37 Kcal (1199 kJ) | ||
| Calories from fat | 218.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 24.25g | 43% | |
|---|---|---|---|
| Cholesterol | 80.11mg | 31% | |
| Sodium | 266.24mg | 13% | |
| Potassium | 131.33mg | 3% | |
| Total Carbs | 5.07g | 2% | |
| Sugars | 0.65g | 3% | |
| Dietary Fiber | 0.29g | 1% | |
| Protein | 12.59g | 29% | |
| Vitamin C | 0.1mg | 0% | |
| Vitamin A | 0.2mg | 10% | |
| Iron | 0.8mg | 5% | |
| Calcium | 162.8mg | 19% | |
* 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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