Directions:
- Preheat oven to 350 degrees.
- Spray 9 X 13 baking pan with vegetable spray.
- Rinse the fish fillets and place them in the baking pan.
- Sprinkle the fish with lemon juice, cayenne and Old Bay Seasoning.
- In a heavy skillet, saute the garlic in the oil for a couple of minutes.
- Stir in the cornbread crumbs and continue to cook, stirring frequently until the crumbs are golden and crisp.
- Stir in the cilantro or parsley.
- Spoon the seasoned crumbs evenly over the fish.
- Cover and bake for 15 minutes.
- Uncover and continue to bake for 10 to 15 minutes more, until the fish is tender and the topping is crisp.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 307.24 Kcal (1286 kJ) | ||
| Calories from fat | 85.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.48g | 15% | |
|---|---|---|---|
| Cholesterol | 87mg | 29% | |
| Sodium | 699.57mg | 29% | |
| Potassium | 354.54mg | 8% | |
| Total Carbs | 32.49g | 11% | |
| Sugars | 9.59g | 38% | |
| Dietary Fiber | 1.22g | 5% | |
| Protein | 21.27g | 43% | |
| Vitamin C | 1.8mg | 3% | |
| Iron | 1.2mg | 7% | |
| Calcium | 90.3mg | 9% | |
| Amount Per 100 g | |||
| Calories | 169.73 Kcal (711 kJ) | ||
| Calories from fat | 47.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.24g | 15% | |
|---|---|---|---|
| Cholesterol | 48.06mg | 29% | |
| Sodium | 386.46mg | 29% | |
| Potassium | 195.85mg | 8% | |
| Total Carbs | 17.95g | 11% | |
| Sugars | 5.3g | 38% | |
| Dietary Fiber | 0.67g | 5% | |
| Protein | 11.75g | 43% | |
| Vitamin C | 1mg | 3% | |
| Iron | 0.7mg | 7% | |
| Calcium | 49.9mg | 9% | |
* 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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