Directions:
- Preheat oven to 450 degrees.
- Peel the carrots and julienne enough to make 3 cups; cover and set aside.
- Lightly coat a baking sheet with nonstick cooking spray. Rinse and pat dry fish and place on baking sheet. Season with salt and pepper.
- In small bowl stir together Panko crumbs and cheese; sprinkle and lightly press onto fish. Bake, uncovered, 4-6 minutes for each 1/2-inch thickness of fish, until crumbs are golden and fish flakes easily when tested with a fork.
- Meanwhile, in a large skillet, bring 1/2 cup water to boiling; add carrots. Reduce heat and cook, covered, for 5 minutes. Uncover; cook 2 minutes more. Add butter and ginger; toss. Serve fish and carrots with greens.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 245.41 Kcal (1027 kJ) | ||
| Calories from fat | 42.05 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.67g | 7% | |
|---|---|---|---|
| Cholesterol | 91.16mg | 30% | |
| Sodium | 743.89mg | 31% | |
| Potassium | 786.65mg | 17% | |
| Total Carbs | 17.95g | 6% | |
| Sugars | 6.26g | 25% | |
| Dietary Fiber | 3.85g | 15% | |
| Protein | 29.74g | 59% | |
| Vitamin C | 6.8mg | 11% | |
| Vitamin A | 1.2mg | 39% | |
| Iron | 0.5mg | 3% | |
| Calcium | 130.8mg | 13% | |
| Amount Per 100 g | |||
| Calories | 81.49 Kcal (341 kJ) | ||
| Calories from fat | 13.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.55g | 7% | |
|---|---|---|---|
| Cholesterol | 30.27mg | 30% | |
| Sodium | 247.02mg | 31% | |
| Potassium | 261.22mg | 17% | |
| Total Carbs | 5.96g | 6% | |
| Sugars | 2.08g | 25% | |
| Dietary Fiber | 1.28g | 15% | |
| Protein | 9.88g | 59% | |
| Vitamin C | 2.3mg | 11% | |
| Vitamin A | 0.4mg | 39% | |
| Iron | 0.2mg | 3% | |
| Calcium | 43.4mg | 13% | |
* 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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