Directions:
- Using the PULSE setting of your food processor, combine bread and lemon zest until coarse crumbs are formed.
- Mix mustard and lemon juice together in a small bowl.
- Spray a baking pan with non-stick spray.
- Sprinkle both sides of fillets with salt and pepper.
- Brush fillets with mustard mixture, then coat with crumbs; pressing gently so that crumbs adhere.
- Place fillets on the baking pan, spray the top lightly with non-stick spray.
- Bake in a pre-heated oven (425F) until coating is golden and the fish just opaque in the center, about 8 minutes.
- Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 101.62 Kcal (425 kJ) | ||
| Calories from fat | 16.21 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.8g | 3% | |
|---|---|---|---|
| Cholesterol | 12.75mg | 4% | |
| Sodium | 586.23mg | 24% | |
| Potassium | 91.75mg | 2% | |
| Total Carbs | 13.27g | 4% | |
| Sugars | 1.58g | 6% | |
| Dietary Fiber | 2.88g | 12% | |
| Protein | 6.83g | 14% | |
| Vitamin C | 2.7mg | 4% | |
| Iron | 1.5mg | 8% | |
| Calcium | 199.7mg | 20% | |
| Amount Per 100 g | |||
| Calories | 143.55 Kcal (601 kJ) | ||
| Calories from fat | 22.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.54g | 3% | |
|---|---|---|---|
| Cholesterol | 18.01mg | 4% | |
| Sodium | 828.1mg | 24% | |
| Potassium | 129.6mg | 2% | |
| Total Carbs | 18.74g | 4% | |
| Sugars | 2.24g | 6% | |
| Dietary Fiber | 4.07g | 12% | |
| Protein | 9.64g | 14% | |
| Vitamin C | 3.8mg | 4% | |
| Iron | 2mg | 8% | |
| Calcium | 282.1mg | 20% | |
* 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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