Directions:
- Preheat broiler.
- Combine first 4 ingredients in a large zip-top plastic bag. Add fish to bag; seal. Refrigerate 10 minutes, turning bag once.
- Remove fish from bag, reserving marinade. Place marinade in a microwave-safe bowl. Microwave at HIGH 1 minute.
- Heat a large ovenproof nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Coat pan with cooking spray. Add fish to pan; cook 3 minutes. Turn fish over. Brush marinade evenly over fish. Broil 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 95.74 Kcal (401 kJ) | ||
| Calories from fat | 41.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.64g | 7% | |
|---|---|---|---|
| Cholesterol | 13.03mg | 4% | |
| Sodium | 313.43mg | 13% | |
| Potassium | 137.44mg | 3% | |
| Total Carbs | 7.36g | 2% | |
| Sugars | 7.03g | 28% | |
| Dietary Fiber | 0.04g | 0% | |
| Protein | 5.96g | 12% | |
| Vitamin C | 3mg | 5% | |
| Calcium | 13.7mg | 1% | |
| Amount Per 100 g | |||
| Calories | 177.05 Kcal (741 kJ) | ||
| Calories from fat | 77.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.58g | 7% | |
|---|---|---|---|
| Cholesterol | 24.1mg | 4% | |
| Sodium | 579.59mg | 13% | |
| Potassium | 254.16mg | 3% | |
| Total Carbs | 13.62g | 2% | |
| Sugars | 13g | 28% | |
| Dietary Fiber | 0.07g | 0% | |
| Protein | 11.03g | 12% | |
| Vitamin C | 5.5mg | 5% | |
| Calcium | 25.4mg | 1% | |
* 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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