Directions:
- Preheat oven to 475°. Place a jelly-roll pan in oven while preheating.
- Combine first 3 ingredients in a medium bowl; stir with a whisk until foamy. Combine panko and sunflower seed kernels in a shallow dish. Dip fillets in egg white mixture; dredge in panko mixture. Place fish on a wire rack; let stand 10 minutes.
- Remove jelly-roll pan from oven; coat pan with cooking spray. Coat fish with cooking spray; place on pan. Bake at 475° for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon slices, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 74.38 Kcal (311 kJ) | ||
| Calories from fat | 21.02 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.34g | 4% | |
|---|---|---|---|
| Cholesterol | 18.36mg | 6% | |
| Sodium | 140.63mg | 6% | |
| Potassium | 92.65mg | 2% | |
| Total Carbs | 5.59g | 2% | |
| Sugars | 0.39g | 2% | |
| Dietary Fiber | 0.57g | 2% | |
| Protein | 7.79g | 16% | |
| Iron | 0.7mg | 4% | |
| Calcium | 7mg | 1% | |
| Amount Per 100 g | |||
| Calories | 96 Kcal (402 kJ) | ||
| Calories from fat | 27.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.01g | 4% | |
|---|---|---|---|
| Cholesterol | 23.7mg | 6% | |
| Sodium | 181.53mg | 6% | |
| Potassium | 119.59mg | 2% | |
| Total Carbs | 7.21g | 2% | |
| Sugars | 0.5g | 2% | |
| Dietary Fiber | 0.73g | 2% | |
| Protein | 10.05g | 16% | |
| Vitamin C | 0.1mg | 0% | |
| Iron | 1mg | 4% | |
| Calcium | 9mg | 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.
Try this similar recipes
-
Almond-Lemon Torte
Matzo cake meal, Matzo cake meal, Coarsely ground almonds and 11 more.. -
Susan's Crispy Fish Fillets
Flour, Egg, Prepared yellow mustard, Salt, Pepper and 5 more.. -
Bay Scallop Gratin (Ina Garten)
Unsalted butter, at room temperature and 13 more.. -
Lemon Lime Cake
Egg whites and yolk ., Caster sugar, Lemon rind, Lime rind and 7 more.. -
Garlic Parmesan Orange Roughy
Orange roughy, Lemon, Grated parmesan cheese and 5 more.. -
Chive Crab Cakes
Egg whites, Egg, Minced chives and 8 more.. -
BRUSSELS SPROUTS GRATIN
Panko-style breadcrumbs , available from asian stores and... and 18 more.. -
Grilled Turkey Burgers with Goat Cheese Spread
Grated lemon rind, Salt, Garlic cloves, minced and 13 more.. -
Roasted Chicken With Fresh Figs and Onions
Lemon rind, finely grated, Parsley, chopped and 11 more.. -
Baked Popcorn Chicken
Egg whites, Dijon mustard, Salt, Panko breadcrumbs and 1 more.. -
Cod With Ginger Braised Asparagus
Egg white, Whole grain mustard, Pacific cod fish fillets and 8 more.. -
Makeover Chicken Romaine Salad
Egg white, Water, King arthur unbleached all-purpose flour and 11 more.. -
Coconut Macaroons With a Chocolate Topping
Egg whites, Caster sugar (as fine as you can get) and 4 more.. -
Raspberry Cake Roll
Egg whites, room temperature, Lemon juice, Salt, Sugar and 8 more.. -
Lemon Meringue Angel Cake
Egg whites, Sugar, divided, Cake flour, Cream of tartar and 6 more.. -
Lemon Meringue Angel Cake
Egg whites, Sugar, divided, Cake flour, Cream of tartar and 7 more..
Also Try
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
