Directions:
- In a shallow bowl, combine the first six ingredients. Brush oil over one side of fillets; gently press into crumb mixture.
- Place crumb side up in a 13-in. x 9-in. baking dish coated with cooking spray. Bake at 400° for 15-20 minutes or until fish flakes easily with a fork. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 224.2 Kcal (939 kJ) | ||
| Calories from fat | 72.3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.03g | 12% | |
|---|---|---|---|
| Cholesterol | 54.52mg | 18% | |
| Sodium | 632.96mg | 26% | |
| Potassium | 324.07mg | 7% | |
| Total Carbs | 15.14g | 5% | |
| Sugars | 1.27g | 5% | |
| Dietary Fiber | 1.2g | 5% | |
| Protein | 20.14g | 40% | |
| Vitamin C | 2.8mg | 5% | |
| Iron | 1.1mg | 6% | |
| Calcium | 51mg | 5% | |
| Amount Per 100 g | |||
| Calories | 153.14 Kcal (641 kJ) | ||
| Calories from fat | 49.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.49g | 12% | |
|---|---|---|---|
| Cholesterol | 37.24mg | 18% | |
| Sodium | 432.34mg | 26% | |
| Potassium | 221.36mg | 7% | |
| Total Carbs | 10.34g | 5% | |
| Sugars | 0.87g | 5% | |
| Dietary Fiber | 0.82g | 5% | |
| Protein | 13.76g | 40% | |
| Vitamin C | 1.9mg | 5% | |
| Iron | 0.8mg | 6% | |
| Calcium | 34.8mg | 5% | |
* 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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