Directions:
- Set oven to broil to preheat.
- Mix cornmeal, salt and pepper in a shallow dish.
- Rinse and pat excess water from fish.
- Roll fish in mixed cornmeal till nicely coated.
- Place fish on broiler pan or baking sheet and spray lightly with the Becel Topping Spray or butter flavored Pam.
- Place in oven (not too close to heat).
- Broil till nicely brown,about 5 mins - depending on thickness of fish, turn fish and brown the other side.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 138.49 Kcal (580 kJ) | ||
| Calories from fat | 34.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.82g | 6% | |
|---|---|---|---|
| Sodium | 320.99mg | 13% | |
| Potassium | 59.36mg | 1% | |
| Total Carbs | 21.37g | 7% | |
| Sugars | 0.2g | 1% | |
| Dietary Fiber | 1.78g | 7% | |
| Protein | 4.97g | 10% | |
| Iron | 0.6mg | 3% | |
| Calcium | 1.7mg | 0% | |
| Amount Per 100 g | |||
| Calories | 281.17 Kcal (1177 kJ) | ||
| Calories from fat | 69.75 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.75g | 6% | |
|---|---|---|---|
| Sodium | 651.68mg | 13% | |
| Potassium | 120.52mg | 1% | |
| Total Carbs | 43.39g | 7% | |
| Sugars | 0.41g | 1% | |
| Dietary Fiber | 3.6g | 7% | |
| Protein | 10.09g | 10% | |
| Iron | 1.3mg | 3% | |
| Calcium | 3.4mg | 0% | |
* 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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