Directions:
- Preheat oven to 450°.
- Place fillets on a baking sheet. Lightly brush fillets with 1 teaspoon oil, and sprinkle with salt and black pepper. Combine breadcrumbs and the next 6 ingredients (breadcrumbs through nutmeg) in a small bowl. Pat the breadcrumb mixture onto fillets, and drizzle 2 teaspoons oil evenly over fillets. Bake at 450° for 8 minutes or until fish flakes easily when tested with a fork. Garnish with watercress sprigs, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 136.5 Kcal (571 kJ) | ||
| Calories from fat | 57.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.38g | 10% | |
|---|---|---|---|
| Cholesterol | 16.43mg | 5% | |
| Sodium | 214.36mg | 9% | |
| Potassium | 128.65mg | 3% | |
| Total Carbs | 11.77g | 4% | |
| Sugars | 1.29g | 5% | |
| Dietary Fiber | 1.15g | 5% | |
| Protein | 7.31g | 15% | |
| Vitamin C | 0.7mg | 1% | |
| Iron | 1.6mg | 9% | |
| Calcium | 42.1mg | 4% | |
| Amount Per 100 g | |||
| Calories | 145.11 Kcal (608 kJ) | ||
| Calories from fat | 61.03 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.78g | 10% | |
|---|---|---|---|
| Cholesterol | 17.47mg | 5% | |
| Sodium | 227.87mg | 9% | |
| Potassium | 136.76mg | 3% | |
| Total Carbs | 12.52g | 4% | |
| Sugars | 1.38g | 5% | |
| Dietary Fiber | 1.22g | 5% | |
| Protein | 7.77g | 15% | |
| Vitamin C | 0.8mg | 1% | |
| Iron | 1.7mg | 9% | |
| Calcium | 44.7mg | 4% | |
* 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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