Directions:
- Spray a 15X10X1 baking pan with nonstick cooking spray.
- In small saucepan, melt butter and stir in garlic and lemon juice.Rinse fillets. Cut into 6 servings, if necessary.
- Place fillets in a single layer in baking pan. Brush with garlic-lemon butter; season lightly with salt and pepper.
- Sprinkle fish with Romano cheese and cover with bread crumbs. Drizzle the fish with any remaining garlic-lemon butter. (Fish may be prepared to this point, covered and refrigerated up to 1 hour).
- Bake in 450 oven for 10 to 12 minutes or until flakes easily. Transfer fillets to warm serving platter and garnish with green onion.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 398.39 Kcal (1668 kJ) | ||
| Calories from fat | 161.49 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.94g | 28% | |
|---|---|---|---|
| Cholesterol | 213.6mg | 71% | |
| Sodium | 527.46mg | 22% | |
| Potassium | 769.07mg | 16% | |
| Total Carbs | 8.78g | 3% | |
| Sugars | 1.14g | 5% | |
| Dietary Fiber | 0.42g | 2% | |
| Protein | 46.32g | 93% | |
| Vitamin C | 0.9mg | 1% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 2.6mg | 14% | |
| Calcium | 540.5mg | 54% | |
| Amount Per 100 g | |||
| Calories | 147.58 Kcal (618 kJ) | ||
| Calories from fat | 59.82 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.65g | 28% | |
|---|---|---|---|
| Cholesterol | 79.13mg | 71% | |
| Sodium | 195.39mg | 22% | |
| Potassium | 284.9mg | 16% | |
| Total Carbs | 3.25g | 3% | |
| Sugars | 0.42g | 5% | |
| Dietary Fiber | 0.16g | 2% | |
| Protein | 17.16g | 93% | |
| Vitamin C | 0.3mg | 1% | |
| Iron | 1mg | 14% | |
| Calcium | 200.2mg | 54% | |
* 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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