Directions:
- Place butter, garlic and onion in small glass mixing bowl.
- Microwave for 1 to 2 minutes on high or until onion is partly cooked.
- Stir in remaining ingredients except fish and bread crumbs.
- Arrange fillets in 2 quart (12x7) glass baking dish with thick edges toward outside of dish.
- Spoon about 1/2 of butter mixture over fillets.
- Stir bread crumbs into remaining butter mixture; sprinkle over top of fillets.
- Microwave for 7 to 8 minutes on High, or until fish flakes easily (about 140ºF).
- Let stand 5 minutes before serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 354.4 Kcal (1484 kJ) | ||
| Calories from fat | 185.95 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.66g | 32% | |
|---|---|---|---|
| Cholesterol | 47.01mg | 16% | |
| Sodium | 798.61mg | 33% | |
| Potassium | 276.95mg | 6% | |
| Total Carbs | 28.04g | 9% | |
| Sugars | 4.24g | 17% | |
| Dietary Fiber | 1.57g | 6% | |
| Protein | 13.06g | 26% | |
| Vitamin C | 2.8mg | 5% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 1.4mg | 8% | |
| Calcium | 43.8mg | 4% | |
| Amount Per 100 g | |||
| Calories | 234.88 Kcal (983 kJ) | ||
| Calories from fat | 123.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.69g | 32% | |
|---|---|---|---|
| Cholesterol | 31.16mg | 16% | |
| Sodium | 529.29mg | 33% | |
| Potassium | 183.56mg | 6% | |
| Total Carbs | 18.58g | 9% | |
| Sugars | 2.81g | 17% | |
| Dietary Fiber | 1.04g | 6% | |
| Protein | 8.66g | 26% | |
| Vitamin C | 1.8mg | 5% | |
| Iron | 0.9mg | 8% | |
| Calcium | 29mg | 4% | |
* 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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