Ingredients:
- 4 cod fish fillets (4 fillets = 1 lb) or 4 haddock fillets (4 fillets = 1 lb) or 4 flounder fillets, thawed if frozen (4 fillets = 1 lb)
Directions:
- Place bread crumbs in shallow dish; set aside.
- Rinse fish; pat dry with paper towels. Sprinkle evenly with salt and pepper. Add to bread crumbs; turn over to completely coat both sides of each fillet.
- Spray large skillet with grilling spray; heat 1 minute over medium-high heat. Add fish; cook 10 minutes or until fish flakes easily with fork (145°F), turning after 5 minutes. Remove from pan. Drizzle with lemon juice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 109.79 Kcal (460 kJ) | ||
| Calories from fat | 3.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.38g | 1% | |
|---|---|---|---|
| Cholesterol | 54.6mg | 18% | |
| Sodium | 597.08mg | 25% | |
| Potassium | 294.88mg | 6% | |
| Total Carbs | 5.41g | 2% | |
| Sugars | 0.57g | 2% | |
| Dietary Fiber | 0.39g | 2% | |
| Protein | 18.46g | 37% | |
| Vitamin C | 1.7mg | 3% | |
| Iron | 0.4mg | 2% | |
| Calcium | 23.6mg | 2% | |
| Amount Per 100 g | |||
| Calories | 85.93 Kcal (360 kJ) | ||
| Calories from fat | 2.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.3g | 1% | |
|---|---|---|---|
| Cholesterol | 42.73mg | 18% | |
| Sodium | 467.33mg | 25% | |
| Potassium | 230.8mg | 6% | |
| Total Carbs | 4.24g | 2% | |
| Sugars | 0.44g | 2% | |
| Dietary Fiber | 0.31g | 2% | |
| Protein | 14.45g | 37% | |
| Vitamin C | 1.3mg | 3% | |
| Iron | 0.3mg | 2% | |
| Calcium | 18.5mg | 2% | |
* 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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