Directions:
- Dust fish with flour and dip in egg.
- Combine breadcrumbs, cheese, herbs and ground nuts.
- Coat the fish in this mixture.
- Place on a greased foiled lined baking tray.
- You can spray with a bit of cooking spray if you wish.
- Bake for 15-20 minutes at 180 degrees C or 350 degrees F or until they're done.
- Serve with home-made wedges, salad and tartare sauce.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 378.87 Kcal (1586 kJ) | ||
| Calories from fat | 107.68 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.96g | 18% | |
|---|---|---|---|
| Cholesterol | 111.61mg | 37% | |
| Sodium | 704.25mg | 29% | |
| Potassium | 676.8mg | 14% | |
| Total Carbs | 29.91g | 10% | |
| Sugars | 1.33g | 5% | |
| Dietary Fiber | 2.75g | 11% | |
| Protein | 34.68g | 69% | |
| Iron | 3.8mg | 21% | |
| Calcium | 262.6mg | 26% | |
| Amount Per 100 g | |||
| Calories | 139.91 Kcal (586 kJ) | ||
| Calories from fat | 39.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.42g | 18% | |
|---|---|---|---|
| Cholesterol | 41.22mg | 37% | |
| Sodium | 260.08mg | 29% | |
| Potassium | 249.94mg | 14% | |
| Total Carbs | 11.05g | 10% | |
| Sugars | 0.49g | 5% | |
| Dietary Fiber | 1.01g | 11% | |
| Protein | 12.81g | 69% | |
| Iron | 1.4mg | 21% | |
| Calcium | 97mg | 26% | |
* 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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