Directions:
- Preheat oven to 400 degrees. Cook brown rice.
- Place fish fillets on a baking sheet lined with aluminum foil wrap.
- In a small bowl, combine parmesan cheese, mayonnaise and chopped green onion, spread mixture over each fish fillet.
- Combine bread crumbs, basil and oregano; sprinkle over fish. Bake for 10 minutes or until fish flakes easily when tested with fork. Serve over rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1096.97 Kcal (4593 kJ) | ||
| Calories from fat | 492.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 54.69g | 84% | |
|---|---|---|---|
| Cholesterol | 18.88mg | 6% | |
| Sodium | 1469.53mg | 61% | |
| Potassium | 1516.49mg | 32% | |
| Total Carbs | 87.58g | 29% | |
| Sugars | 5.58g | 22% | |
| Dietary Fiber | 18.79g | 75% | |
| Protein | 64.56g | 129% | |
| Vitamin C | 0.9mg | 1% | |
| Iron | 5.8mg | 32% | |
| Calcium | 392.4mg | 39% | |
| Amount Per 100 g | |||
| Calories | 218.97 Kcal (917 kJ) | ||
| Calories from fat | 98.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.92g | 84% | |
|---|---|---|---|
| Cholesterol | 3.77mg | 6% | |
| Sodium | 293.33mg | 61% | |
| Potassium | 302.7mg | 32% | |
| Total Carbs | 17.48g | 29% | |
| Sugars | 1.11g | 22% | |
| Dietary Fiber | 3.75g | 75% | |
| Protein | 12.89g | 129% | |
| Vitamin C | 0.2mg | 1% | |
| Iron | 1.2mg | 32% | |
| Calcium | 78.3mg | 39% | |
* 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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