Directions:
- Combine egg substitute and milk in a shallow dish; stir well. Combine breadcrumbs, 1 minced garlic clove, and salt in another shallow dish.
- Dip fillets in egg mixture, and dredge fillets in breadcrumb mixture, pressing firmly to coat. Spray coated fillets with cooking spray.
- Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add 2 fillets; cook 3 to 5 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan; keep warm. Repeat procedure with remaining 1/2 teaspoon oil and fillets.
- Wipe pan with paper towels; place over medium heat. Melt butter in pan. Add 3 garlic cloves; sauté 30 seconds. Stir in wine, juice, and broth; bring to a boil. Boil 8 minutes or until liquid is reduced by three-fourths (to about 1/2 cup). Stir in capers and parsley. Serve over fillets.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 328.21 Kcal (1374 kJ) | ||
| Calories from fat | 98.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.94g | 17% | |
|---|---|---|---|
| Cholesterol | 105.25mg | 35% | |
| Sodium | 705.45mg | 29% | |
| Potassium | 409.15mg | 9% | |
| Total Carbs | 27.33g | 9% | |
| Sugars | 10.42g | 42% | |
| Dietary Fiber | 1.1g | 4% | |
| Protein | 20.69g | 41% | |
| Vitamin C | 9.1mg | 15% | |
| Iron | 3mg | 17% | |
| Calcium | 150.5mg | 15% | |
| Amount Per 100 g | |||
| Calories | 120.21 Kcal (503 kJ) | ||
| Calories from fat | 36.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.01g | 17% | |
|---|---|---|---|
| Cholesterol | 38.55mg | 35% | |
| Sodium | 258.39mg | 29% | |
| Potassium | 149.86mg | 9% | |
| Total Carbs | 10.01g | 9% | |
| Sugars | 3.82g | 42% | |
| Dietary Fiber | 0.4g | 4% | |
| Protein | 7.58g | 41% | |
| Vitamin C | 3.4mg | 15% | |
| Iron | 1.1mg | 17% | |
| Calcium | 55.1mg | 15% | |
* 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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