Directions:
- TIP Try bread crumbs, corn flakes or corn meal if you don't like melba toast.
- For Coating: Combine all ingredients in s large heavy duty,zip lock bag shake well.
- Store unused coating; tightly sealed in refrigerator.
- Make about 2 cups Fish: Coat both sides of the fish with cooking spray and sprinkle with salt.
- Place 1/2 cup coating in shallow dish; dredge fish in coating.
- Place fish in an 11 X 7 X 2 baking dish coated with pam cooking spray.
- Bake at 400 degrees for 15 minutes or until fish flake easily with a fork.
- Serve with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 120.42 Kcal (504 kJ) | ||
| Calories from fat | 17.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.96g | 3% | |
|---|---|---|---|
| Cholesterol | 33.35mg | 11% | |
| Sodium | 291.99mg | 12% | |
| Potassium | 199.2mg | 4% | |
| Total Carbs | 18.48g | 6% | |
| Sugars | 2.36g | 9% | |
| Dietary Fiber | 2.36g | 9% | |
| Protein | 7.9g | 16% | |
| Vitamin C | 0.9mg | 1% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 2.4mg | 13% | |
| Calcium | 46.8mg | 5% | |
| Amount Per 100 g | |||
| Calories | 209.85 Kcal (879 kJ) | ||
| Calories from fat | 30.68 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.41g | 3% | |
|---|---|---|---|
| Cholesterol | 58.12mg | 11% | |
| Sodium | 508.85mg | 12% | |
| Potassium | 347.13mg | 4% | |
| Total Carbs | 32.2g | 6% | |
| Sugars | 4.11g | 9% | |
| Dietary Fiber | 4.11g | 9% | |
| Protein | 13.76g | 16% | |
| Vitamin C | 1.5mg | 1% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 4.2mg | 13% | |
| Calcium | 81.5mg | 5% | |
* 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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