Directions:
- Preheat oven to 450.
- Combine all ingredients up through salt and pepper.
- Spread 1/2 the mixture in a sprayed 13x9 baking dish.
- Place thawed fish on top of crumb mixture. Sprinkle lemon juice over fish, then sprinkle the remaining crumb mixture over fish.
- Bake for 25 min until flakes easily with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 214.17 Kcal (897 kJ) | ||
| Calories from fat | 52.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.82g | 9% | |
|---|---|---|---|
| Cholesterol | 82.93mg | 28% | |
| Sodium | 197.14mg | 8% | |
| Potassium | 469.8mg | 10% | |
| Total Carbs | 7.7g | 3% | |
| Sugars | 0.99g | 4% | |
| Dietary Fiber | 0.56g | 2% | |
| Protein | 32.81g | 66% | |
| Vitamin C | 1.1mg | 2% | |
| Iron | 2.1mg | 12% | |
| Calcium | 83.8mg | 8% | |
| Amount Per 100 g | |||
| Calories | 106.72 Kcal (447 kJ) | ||
| Calories from fat | 26.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.9g | 9% | |
|---|---|---|---|
| Cholesterol | 41.32mg | 28% | |
| Sodium | 98.23mg | 8% | |
| Potassium | 234.09mg | 10% | |
| Total Carbs | 3.84g | 3% | |
| Sugars | 0.49g | 4% | |
| Dietary Fiber | 0.28g | 2% | |
| Protein | 16.35g | 66% | |
| Vitamin C | 0.5mg | 2% | |
| Iron | 1.1mg | 12% | |
| Calcium | 41.8mg | 8% | |
* 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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