Directions:
- Spray a 9x9 baking dish lightly with cooking spray.
- Place fish in a single layer.
- Pour milk over fish.
- Combine remaining ingredients and spread over fish.
- Preheat oven to 425.
- Bake 20-25 minutes, until fish can be flaked with a fork. Do not overcook.
- Serve with boiled potatoes, or crisp shoestring french fries and cole slaw.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 403.45 Kcal (1689 kJ) | ||
| Calories from fat | 151.26 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.81g | 26% | |
|---|---|---|---|
| Cholesterol | 124.72mg | 42% | |
| Sodium | 233.26mg | 10% | |
| Potassium | 1017.95mg | 22% | |
| Total Carbs | 16.91g | 6% | |
| Sugars | 4.41g | 18% | |
| Dietary Fiber | 1.02g | 4% | |
| Protein | 42.35g | 85% | |
| Vitamin C | 5.1mg | 9% | |
| Vitamin A | 0.2mg | 5% | |
| Iron | 3.3mg | 18% | |
| Calcium | 276.1mg | 28% | |
| Amount Per 100 g | |||
| Calories | 108.39 Kcal (454 kJ) | ||
| Calories from fat | 40.64 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.52g | 26% | |
|---|---|---|---|
| Cholesterol | 33.51mg | 42% | |
| Sodium | 62.66mg | 10% | |
| Potassium | 273.47mg | 22% | |
| Total Carbs | 4.54g | 6% | |
| Sugars | 1.18g | 18% | |
| Dietary Fiber | 0.27g | 4% | |
| Protein | 11.38g | 85% | |
| Vitamin C | 1.4mg | 9% | |
| Iron | 0.9mg | 18% | |
| Calcium | 74.2mg | 28% | |
* 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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