Directions:
- Preheat oven to 400°.
- Combine first 8 ingredients in a bowl; stir well. Set aside. Combine melted butter and Worcestershire sauce.
- Arrange fish on a jelly-roll pan coated with cooking spray. Spread 3/4 teaspoon butter mixture on each fillet. Top with equal amounts of crust mixture, covering each piece entirely with crumbs.
- Lightly coat tops of each fillet with cooking spray. Bake at 400° for 12 to 14 minutes or until fish flakes easily when tested with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 161.92 Kcal (678 kJ) | ||
| Calories from fat | 127.71 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.19g | 22% | |
|---|---|---|---|
| Cholesterol | 18.12mg | 6% | |
| Sodium | 168.58mg | 7% | |
| Potassium | 224.75mg | 5% | |
| Total Carbs | 3.18g | 1% | |
| Sugars | 0.89g | 4% | |
| Dietary Fiber | 1.59g | 6% | |
| Protein | 7.07g | 14% | |
| Vitamin C | 1mg | 2% | |
| Iron | 1mg | 5% | |
| Calcium | 25.5mg | 3% | |
| Amount Per 100 g | |||
| Calories | 299.24 Kcal (1253 kJ) | ||
| Calories from fat | 236.02 Kcal | ||
| % Daily Value* | |||
| Total Fat | 26.22g | 22% | |
|---|---|---|---|
| Cholesterol | 33.48mg | 6% | |
| Sodium | 311.55mg | 7% | |
| Potassium | 415.35mg | 5% | |
| Total Carbs | 5.88g | 1% | |
| Sugars | 1.64g | 4% | |
| Dietary Fiber | 2.93g | 6% | |
| Protein | 13.06g | 14% | |
| Vitamin C | 1.9mg | 2% | |
| Vitamin A | 0.1mg | 1% | |
| Iron | 1.8mg | 5% | |
| Calcium | 47.2mg | 3% | |
* 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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