Directions:
- Preheat oven to 450°.
- Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and the next 6 ingredients (onion through pepper). Cover and cook 10 minutes or until onion is wilted, stirring occasionally. Set aside; keep warm.
- Place fillets in a shallow baking dish coated with cooking spray. Brush fillets with 1/2 teaspoon oil; sprinkle with breadcrumbs and 1/8 teaspoon salt. Bake at 450° for 12 minutes or until fish flakes easily when tested with a fork. Serve the onion mixture with fish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 117.01 Kcal (490 kJ) | ||
| Calories from fat | 25.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.85g | 4% | |
|---|---|---|---|
| Cholesterol | 13.32mg | 4% | |
| Sodium | 321.06mg | 13% | |
| Potassium | 269.16mg | 6% | |
| Total Carbs | 16.72g | 6% | |
| Sugars | 10.21g | 41% | |
| Dietary Fiber | 2.28g | 9% | |
| Protein | 5.35g | 11% | |
| Vitamin C | 29.9mg | 50% | |
| Vitamin A | 0.6mg | 20% | |
| Iron | 10.3mg | 57% | |
| Calcium | 31.2mg | 3% | |
| Amount Per 100 g | |||
| Calories | 70.46 Kcal (295 kJ) | ||
| Calories from fat | 15.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.72g | 4% | |
|---|---|---|---|
| Cholesterol | 8.02mg | 4% | |
| Sodium | 193.32mg | 13% | |
| Potassium | 162.07mg | 6% | |
| Total Carbs | 10.07g | 6% | |
| Sugars | 6.15g | 41% | |
| Dietary Fiber | 1.37g | 9% | |
| Protein | 3.22g | 11% | |
| Vitamin C | 18mg | 50% | |
| Vitamin A | 0.4mg | 20% | |
| Iron | 6.2mg | 57% | |
| Calcium | 18.8mg | 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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