Directions:
- In a small skillet, toast the bread crumbs, salt and pepper over medium heat until lightly browned, stirring occasionally. Remove from the heat.
- Brush both sides of fillets with oil; coat with toasted crumbs. Place in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake at 450° for 6-8 minutes or until fish flakes easily with a fork.
- Meanwhile, in a small bowl, combine the sauce ingredients. Serve with fish. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 205.28 Kcal (859 kJ) | ||
| Calories from fat | 69.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.74g | 12% | |
|---|---|---|---|
| Cholesterol | 75.09mg | 25% | |
| Sodium | 869.37mg | 36% | |
| Potassium | 294.14mg | 6% | |
| Total Carbs | 10.96g | 4% | |
| Sugars | 3.66g | 15% | |
| Dietary Fiber | 0.87g | 3% | |
| Protein | 21.57g | 43% | |
| Vitamin C | 0.6mg | 1% | |
| Iron | 0.5mg | 3% | |
| Calcium | 58.2mg | 6% | |
| Amount Per 100 g | |||
| Calories | 97.4 Kcal (408 kJ) | ||
| Calories from fat | 33.03 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.67g | 12% | |
|---|---|---|---|
| Cholesterol | 35.63mg | 25% | |
| Sodium | 412.48mg | 36% | |
| Potassium | 139.56mg | 6% | |
| Total Carbs | 5.2g | 4% | |
| Sugars | 1.74g | 15% | |
| Dietary Fiber | 0.41g | 3% | |
| Protein | 10.24g | 43% | |
| Vitamin C | 0.3mg | 1% | |
| Iron | 0.2mg | 3% | |
| Calcium | 27.6mg | 6% | |
* 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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