Directions:
- Place flour in flat bowl. (for coating filets).
- Stir lime juice and liquid egg together and put in its own bowl.
- Mix breadcrumbs and coconut together. Add salt, pepper, Basil, garlic salt and place in a flat bowl.
- With each filet, cover in flour, shake off excess, dip in egg/lime mix, and coat both sides with the breadcrumbs/coconut. Place on a cookie sheet that has been sprayed with cooking spray.
- Bake 375 for 15 min (or until it flakes).
- I served with a Broccoli & Rice dish, and steamed zucchini.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 243.83 Kcal (1021 kJ) | ||
| Calories from fat | 54.03 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6g | 9% | |
|---|---|---|---|
| Cholesterol | 85.05mg | 28% | |
| Sodium | 329.35mg | 14% | |
| Potassium | 552.16mg | 12% | |
| Total Carbs | 10.05g | 3% | |
| Sugars | 1.41g | 6% | |
| Dietary Fiber | 1.39g | 6% | |
| Protein | 38.1g | 76% | |
| Vitamin C | 3.4mg | 6% | |
| Iron | 2.4mg | 13% | |
| Calcium | 36.6mg | 4% | |
| Amount Per 100 g | |||
| Calories | 94.65 Kcal (396 kJ) | ||
| Calories from fat | 20.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.33g | 9% | |
|---|---|---|---|
| Cholesterol | 33.01mg | 28% | |
| Sodium | 127.84mg | 14% | |
| Potassium | 214.33mg | 12% | |
| Total Carbs | 3.9g | 3% | |
| Sugars | 0.55g | 6% | |
| Dietary Fiber | 0.54g | 6% | |
| Protein | 14.79g | 76% | |
| Vitamin C | 1.3mg | 6% | |
| Iron | 0.9mg | 13% | |
| Calcium | 14.2mg | 4% | |
* 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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