Crispy Baked Fish Recipe

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Ingredients:

Serving

vegetable oil cooking spray
1 cup whole wheat bread crumbs (ground fine with a food processor or blender)
1/2 tsp fresh ground black pepper
4 tbsp fresh minced parsley
2 tbsp reduced-calorie mayonnaise
1 tbsp water
2 drops hot pepper sauce
1 1/4 lbs fish fillets
4 lemon wedges

Directions:

Preheat oven to 350°F.
Lightly spray a baking sheet with vegetable oil spray and set aside.
Sprinkle crumbs onto an ungreased baking sheet and allow to bake 5-7 minutes or until lightly browned.
Combine bread crumbs, black pepper and parsley in a shallow pan and set aside.
Raise oven temperature to 400°F.
Combine mayonnaise, water and hot pepper sauce in shallow bowl, mixing well.
Dip fish in mayonnaise mixture and then dredge in bread crumbs.
Place fish on greased baking sheet and bake in oven 17-18 or until fish flakes easily.
Serve with lemon wedges.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	549.41 Kcal (2300 kJ)
Calories from fat	260.69 Kcal
		% Daily Value*
Total Fat	28.97g	45%
Sodium	750.33mg	31%
Potassium	1009.74mg	21%
Total Carbs	36.31g	12%
Sugars	1.96g	8%
Dietary Fiber	11.9g	48%
Protein	35.88g	72%
Vitamin C	8.8mg	15%
Iron	5.2mg	29%
Calcium	143.3mg	14%

Amount Per 100 g
Calories	246.59 Kcal (1032 kJ)
Calories from fat	117 Kcal
		% Daily Value*
Total Fat	13g	45%
Sodium	336.76mg	31%
Potassium	453.19mg	21%
Total Carbs	16.3g	12%
Sugars	0.88g	8%
Dietary Fiber	5.34g	48%
Protein	16.1g	72%
Vitamin C	3.9mg	15%
Iron	2.3mg	29%
Calcium	64.3mg	14%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

12.6

Points
14

PointsPlus

Good Points

saturated fat free,
cholesterol free,
high fiber

Bad Points

High in Sodium

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