Directions:
- Soak milk in skim milk (in refrigerator) at least 2 hours. Discard milk. Spread fish with 1 tablespoon light dressing and sprinkle with 1 tablespoon crumbs and season. Bake at 350 in a dish sprayed with cooking spray for 20-30 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 185.42 Kcal (776 kJ) | ||
| Calories from fat | 82.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.12g | 14% | |
|---|---|---|---|
| Cholesterol | 72.95mg | 24% | |
| Sodium | 295.15mg | 12% | |
| Potassium | 211.81mg | 5% | |
| Total Carbs | 5.91g | 2% | |
| Sugars | 0.71g | 3% | |
| Dietary Fiber | 0.49g | 2% | |
| Protein | 19.16g | 38% | |
| Vitamin C | 0.5mg | 1% | |
| Iron | 1.6mg | 9% | |
| Calcium | 27.2mg | 3% | |
| Amount Per 100 g | |||
| Calories | 137.26 Kcal (575 kJ) | ||
| Calories from fat | 60.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.75g | 14% | |
|---|---|---|---|
| Cholesterol | 54mg | 24% | |
| Sodium | 218.49mg | 12% | |
| Potassium | 156.79mg | 5% | |
| Total Carbs | 4.38g | 2% | |
| Sugars | 0.52g | 3% | |
| Dietary Fiber | 0.36g | 2% | |
| Protein | 14.18g | 38% | |
| Vitamin C | 0.3mg | 1% | |
| Iron | 1.2mg | 9% | |
| Calcium | 20.1mg | 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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