Directions:
- In a shallow bowl, combine the bread crumbs, cornflakes, Parmesan cheese, salt and pepper. Coat fish with butter-flavored spray, then roll in crumb mixture.
- Place on a baking sheet coated with cooking spray. Bake at 375° for 15-20 minutes or until fish flakes easily with a fork. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 244.01 Kcal (1022 kJ) | ||
| Calories from fat | 16.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.78g | 3% | |
|---|---|---|---|
| Cholesterol | 83.33mg | 28% | |
| Sodium | 1051.43mg | 44% | |
| Potassium | 429.17mg | 9% | |
| Total Carbs | 23.37g | 8% | |
| Sugars | 1.8g | 7% | |
| Dietary Fiber | 1.12g | 4% | |
| Protein | 29.7g | 59% | |
| Vitamin C | 6.7mg | 11% | |
| Iron | 3.3mg | 18% | |
| Calcium | 74mg | 7% | |
| Amount Per 100 g | |||
| Calories | 119.54 Kcal (500 kJ) | ||
| Calories from fat | 7.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.87g | 3% | |
|---|---|---|---|
| Cholesterol | 40.82mg | 28% | |
| Sodium | 515.09mg | 44% | |
| Potassium | 210.25mg | 9% | |
| Total Carbs | 11.45g | 8% | |
| Sugars | 0.88g | 7% | |
| Dietary Fiber | 0.55g | 4% | |
| Protein | 14.55g | 59% | |
| Vitamin C | 3.3mg | 11% | |
| Iron | 1.6mg | 18% | |
| Calcium | 36.3mg | 7% | |
* 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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