Directions:
- Preheat oven to 400°F (200°C.).
- Coat a medium size baking dish with non-stick cooking spray.
- In a shallow bowl, mix bread crumbs, Parmesan, Romano, garlic powder and salt.
- Brush both sides of the fillets with butter, and dredge in the bread crumb mixture.
- Arrange fillets in a single layer in the prepared baking dish, and sprinkle with parsley.
- Bake in pre-heated oven 10-15 minutes, or until the fish flakes easily with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 242.69 Kcal (1016 kJ) | ||
| Calories from fat | 132.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.74g | 23% | |
|---|---|---|---|
| Cholesterol | 104.65mg | 35% | |
| Sodium | 557.35mg | 23% | |
| Potassium | 224.01mg | 5% | |
| Total Carbs | 5.55g | 2% | |
| Sugars | 0.53g | 2% | |
| Dietary Fiber | 0.42g | 2% | |
| Protein | 21.53g | 43% | |
| Vitamin C | 1.5mg | 2% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 1.6mg | 9% | |
| Calcium | 96mg | 10% | |
| Amount Per 100 g | |||
| Calories | 169.53 Kcal (710 kJ) | ||
| Calories from fat | 92.64 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.29g | 23% | |
|---|---|---|---|
| Cholesterol | 73.1mg | 35% | |
| Sodium | 389.33mg | 23% | |
| Potassium | 156.48mg | 5% | |
| Total Carbs | 3.87g | 2% | |
| Sugars | 0.37g | 2% | |
| Dietary Fiber | 0.29g | 2% | |
| Protein | 15.04g | 43% | |
| Vitamin C | 1mg | 2% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 1.1mg | 9% | |
| Calcium | 67.1mg | 10% | |
* 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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