Directions:
- Preheat oven to 450°F.
- Mix seasonings to taste.
- Mix together veggies (including can tomato) with some seasoning mix, 1 tb sesame oil, 1 tb olive oil & soy sauce.
- Spread veggies onto baking sheet.
- Mix remaining oil and coat fish.
- Mix remaining seasoning mix with breadcrumbs & panko.
- Press fish into breadcrumb mix.
- Lay fish on top of veggies on cookie sheet.
- Cover dish with cheese.
- Bake 20 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 474.18 Kcal (1985 kJ) | ||
| Calories from fat | 263.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 29.29g | 45% | |
|---|---|---|---|
| Cholesterol | 85.25mg | 28% | |
| Sodium | 593.06mg | 25% | |
| Potassium | 664.96mg | 14% | |
| Total Carbs | 19.89g | 7% | |
| Sugars | 4.13g | 17% | |
| Dietary Fiber | 2.94g | 12% | |
| Protein | 33.84g | 68% | |
| Vitamin C | 150.9mg | 251% | |
| Iron | 2.1mg | 12% | |
| Calcium | 250.7mg | 25% | |
| Amount Per 100 g | |||
| Calories | 128.87 Kcal (540 kJ) | ||
| Calories from fat | 71.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.96g | 45% | |
|---|---|---|---|
| Cholesterol | 23.17mg | 28% | |
| Sodium | 161.17mg | 25% | |
| Potassium | 180.71mg | 14% | |
| Total Carbs | 5.41g | 7% | |
| Sugars | 1.12g | 17% | |
| Dietary Fiber | 0.8g | 12% | |
| Protein | 9.2g | 68% | |
| Vitamin C | 41mg | 251% | |
| Iron | 0.6mg | 12% | |
| Calcium | 68.1mg | 25% | |
* 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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