Directions:
- Preheat oven to 450°.
- Combine egg white and water in a small bowl; beat well with a wire whisk. Combine breadcrumbs and pepper in a shallow dish. Dip fish pieces into egg white mixture, letting excess drip off. Roll fish pieces in breadcrumb mixture to coat.
- Place fish on a baking sheet coated with cooking spray. Coat fish with cooking spray. Drizzle evenly with margarine. Bake at 450° for 12 to 14 minutes or until fish flakes easily when tested with a fork.
- Combine mayonnaise and next 3 ingredients; stir mixture well. Serve fish with tartar sauce and, if desired, lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 173.08 Kcal (725 kJ) | ||
| Calories from fat | 78.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.74g | 13% | |
|---|---|---|---|
| Cholesterol | 38.94mg | 13% | |
| Sodium | 343.05mg | 14% | |
| Potassium | 27.09mg | 1% | |
| Total Carbs | 9.12g | 3% | |
| Sugars | 3.09g | 12% | |
| Dietary Fiber | 0.68g | 3% | |
| Protein | 13.55g | 27% | |
| Vitamin C | 2mg | 3% | |
| Iron | 0.3mg | 2% | |
| Calcium | 12.9mg | 1% | |
| Amount Per 100 g | |||
| Calories | 115.47 Kcal (483 kJ) | ||
| Calories from fat | 52.49 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.83g | 13% | |
|---|---|---|---|
| Cholesterol | 25.98mg | 13% | |
| Sodium | 228.87mg | 14% | |
| Potassium | 18.07mg | 1% | |
| Total Carbs | 6.08g | 3% | |
| Sugars | 2.06g | 12% | |
| Dietary Fiber | 0.46g | 3% | |
| Protein | 9.04g | 27% | |
| Vitamin C | 1.4mg | 3% | |
| Iron | 0.2mg | 2% | |
| Calcium | 8.6mg | 1% | |
* 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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