Directions:
- Preheat oven 400F.
- Lightly spray a medium size shallow baking pan with vegetable spray.
- Rinse fish and pat dry.
- In small bowl, beat egg white with a little water.
- Dip fish in egg white, then roll in crumbs.
- Arrange fish in baking pan.
- Sprinkle with lemon pepper and parsley, then drizzle margarine over all.
- Bake uncovered 20 min or until fish flakes easily.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 271.81 Kcal (1138 kJ) | ||
| Calories from fat | 37.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.15g | 6% | |
|---|---|---|---|
| Cholesterol | 65.27mg | 22% | |
| Sodium | 292.55mg | 12% | |
| Potassium | 648.97mg | 14% | |
| Total Carbs | 24.78g | 8% | |
| Sugars | 2.06g | 8% | |
| Dietary Fiber | 1g | 4% | |
| Protein | 29.96g | 60% | |
| Vitamin C | 0.8mg | 1% | |
| Iron | 1.6mg | 9% | |
| Calcium | 113.2mg | 11% | |
| Amount Per 100 g | |||
| Calories | 134.23 Kcal (562 kJ) | ||
| Calories from fat | 18.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.05g | 6% | |
|---|---|---|---|
| Cholesterol | 32.23mg | 22% | |
| Sodium | 144.47mg | 12% | |
| Potassium | 320.48mg | 14% | |
| Total Carbs | 12.24g | 8% | |
| Sugars | 1.02g | 8% | |
| Dietary Fiber | 0.5g | 4% | |
| Protein | 14.8g | 60% | |
| Vitamin C | 0.4mg | 1% | |
| Iron | 0.8mg | 9% | |
| Calcium | 55.9mg | 11% | |
* 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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