Directions:
- Preheat oven to 450°F.
- Combine first 4 ingredients in a bowl. Spread on a baking sheet coated with cooking spray.
- Arrange fillets on top of vegetables; season with salt and pepper to taste. As the fish cooks, the vegetables will steam into a relish-type side dish.
- Combine crumbs and next 4 ingredients; toss with melted butter. Divide crumb mixture evenly over each fillet, pressing into the fish. Bake 20 minutes, or until fillets flake easily when tested with a fork.
- Sprinkle with scallion and serve with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 334.68 Kcal (1401 kJ) | ||
| Calories from fat | 148.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.53g | 25% | |
|---|---|---|---|
| Cholesterol | 40.44mg | 13% | |
| Sodium | 273.29mg | 11% | |
| Potassium | 803.1mg | 17% | |
| Total Carbs | 32.61g | 11% | |
| Sugars | 3.6g | 14% | |
| Dietary Fiber | 3.37g | 13% | |
| Protein | 14.26g | 29% | |
| Vitamin C | 32.5mg | 54% | |
| Vitamin A | 0.4mg | 15% | |
| Iron | 7.9mg | 44% | |
| Calcium | 183.5mg | 18% | |
| Amount Per 100 g | |||
| Calories | 170.02 Kcal (712 kJ) | ||
| Calories from fat | 75.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.4g | 25% | |
|---|---|---|---|
| Cholesterol | 20.54mg | 13% | |
| Sodium | 138.83mg | 11% | |
| Potassium | 407.97mg | 17% | |
| Total Carbs | 16.56g | 11% | |
| Sugars | 1.83g | 14% | |
| Dietary Fiber | 1.71g | 13% | |
| Protein | 7.24g | 29% | |
| Vitamin C | 16.5mg | 54% | |
| Vitamin A | 0.2mg | 15% | |
| Iron | 4mg | 44% | |
| Calcium | 93.2mg | 18% | |
* 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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