Directions:
- Preheat oven to 400°.
- Combine first 5 ingredients in a medium bowl. Add olive oil; stir well.
- Place fillets, skin sides down, in a baking pan coated with cooking spray; lightly coat fillets with cooking spray. Sprinkle with salt and pepper. Top each fillet with about 1/4 cup breadcrumb mixture, pressing breadcrumb mixture onto fillets. Bake at 400° 12 to 15 minutes or until fish flakes easily when tested with a fork. Serve with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 134.17 Kcal (562 kJ) | ||
| Calories from fat | 67.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.54g | 12% | |
|---|---|---|---|
| Cholesterol | 18.48mg | 6% | |
| Sodium | 496.32mg | 21% | |
| Potassium | 115.49mg | 2% | |
| Total Carbs | 8.06g | 3% | |
| Sugars | 1.23g | 5% | |
| Dietary Fiber | 0.43g | 2% | |
| Protein | 6.93g | 14% | |
| Vitamin C | 0.6mg | 1% | |
| Iron | 0.6mg | 3% | |
| Calcium | 19.1mg | 2% | |
| Amount Per 100 g | |||
| Calories | 165.27 Kcal (692 kJ) | ||
| Calories from fat | 83.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.29g | 12% | |
|---|---|---|---|
| Cholesterol | 22.77mg | 6% | |
| Sodium | 611.38mg | 21% | |
| Potassium | 142.26mg | 2% | |
| Total Carbs | 9.93g | 3% | |
| Sugars | 1.51g | 5% | |
| Dietary Fiber | 0.53g | 2% | |
| Protein | 8.53g | 14% | |
| Vitamin C | 0.8mg | 1% | |
| Iron | 0.7mg | 3% | |
| Calcium | 23.5mg | 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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