Ingredients:
- 1 lb cod or 1 lb grouper or 1 lb orange roughy or 1 lb other white fish fillet, cut into 4 equal pieces
- nonstick cooking spray
Directions:
- Preheat oven to 450 degrees F.
- To make the sauce, combine all of the sauce ingredients in a small bowl and stir to mix well.
- Cover the dish and refrigerate until ready to serve.
- Rinse the fish pieces with cool water and pat dry with paper towels.
- Set aside.
- Place the egg substitute in a shallow bowl.
- Place the crumbs and lemon pepper or seasoning in another shallow bowl and stir to mix well.
- Coat a large baking sheet with nonstick cooking spray.
- Dip the fish pieces first in the egg substitute and then in the crumb mixture, turning to coat both sides well.
- Lay the fish pieces on the coated sheet.
- Spray the tops lightly with the cooking spray.
- Bake for about 15 minutes, until the outside is crisp and golden and the fish flakes easily with a fork.
- To serve, place one fish fillet in each bun.
- Top with some of the sauce, lettuce, and tomato and serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 257.16 Kcal (1077 kJ) | ||
| Calories from fat | 15.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.74g | 3% | |
|---|---|---|---|
| Cholesterol | 55.17mg | 18% | |
| Sodium | 804.57mg | 34% | |
| Potassium | 1054.01mg | 22% | |
| Total Carbs | 32.63g | 11% | |
| Sugars | 7.86g | 31% | |
| Dietary Fiber | 6.19g | 25% | |
| Protein | 25.31g | 51% | |
| Vitamin C | 90.5mg | 151% | |
| Iron | 18.3mg | 102% | |
| Calcium | 1117.8mg | 112% | |
| Amount Per 100 g | |||
| Calories | 49.41 Kcal (207 kJ) | ||
| Calories from fat | 3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.33g | 3% | |
|---|---|---|---|
| Cholesterol | 10.6mg | 18% | |
| Sodium | 154.58mg | 34% | |
| Potassium | 202.51mg | 22% | |
| Total Carbs | 6.27g | 11% | |
| Sugars | 1.51g | 31% | |
| Dietary Fiber | 1.19g | 25% | |
| Protein | 4.86g | 51% | |
| Vitamin C | 17.4mg | 151% | |
| Iron | 3.5mg | 102% | |
| Calcium | 214.8mg | 112% | |
* 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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