Directions:
- Preheat oven to 350°F.
- Cut fish fillets into serving size portions allowing 4 to 6 ounces per serving.
- In bowl, mix pineapple, cloves and nutmeg.
- Spray an oven proof baking dish with non-stick cooking spray.
- Place fish in prepared dish, top with pineapple mixture and drizzle a half to one full tablespoon of pineapple juice over each serving.
- Cover with foil and bake 10 to 12 minutes, uncover and top with coconut. Bake 5 minutes more or until fish flakes easily.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 219.64 Kcal (920 kJ) | ||
| Calories from fat | 92.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.26g | 16% | |
|---|---|---|---|
| Cholesterol | 68.03mg | 23% | |
| Sodium | 146.5mg | 6% | |
| Potassium | 147.12mg | 3% | |
| Total Carbs | 13.57g | 5% | |
| Sugars | 4.26g | 17% | |
| Dietary Fiber | 0.33g | 1% | |
| Protein | 20.19g | 40% | |
| Vitamin C | 3.1mg | 5% | |
| Iron | 1.5mg | 9% | |
| Calcium | 18.9mg | 2% | |
| Amount Per 100 g | |||
| Calories | 152 Kcal (636 kJ) | ||
| Calories from fat | 63.91 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.1g | 16% | |
|---|---|---|---|
| Cholesterol | 47.08mg | 23% | |
| Sodium | 101.39mg | 6% | |
| Potassium | 101.82mg | 3% | |
| Total Carbs | 9.39g | 5% | |
| Sugars | 2.95g | 17% | |
| Dietary Fiber | 0.23g | 1% | |
| Protein | 13.97g | 40% | |
| Vitamin C | 2.2mg | 5% | |
| Iron | 1.1mg | 9% | |
| Calcium | 13.1mg | 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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