Directions:
- Place fillets in a shallow baking dish. Pour teriyaki sauce over fish. Cover and refrigerate 30 minutes or overnight.
- Preheat oven to 450 degrees F.
- In a shallow dish, combine sesame seeds with flour and pepper.
- Dip each fillet in the flour/sesame mixture.
- Spray a non stick baking pan with the cooking spray and place fillets on the pan in a single layer.
- Lightly spray the top of each fillet with cooking spray.
- Bake 10-15 minutes or until golden brown. Fish is ready when it flakes when pricked with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 39.45 Kcal (165 kJ) | ||
| Calories from fat | 18.73 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.08g | 3% | |
|---|---|---|---|
| Cholesterol | 4.34mg | 1% | |
| Sodium | 467.71mg | 19% | |
| Potassium | 61.3mg | 1% | |
| Total Carbs | 2.82g | 1% | |
| Sugars | 1.68g | 7% | |
| Dietary Fiber | 0.22g | 1% | |
| Protein | 2.39g | 5% | |
| Iron | 0.6mg | 3% | |
| Calcium | 18.4mg | 2% | |
| Amount Per 100 g | |||
| Calories | 166.53 Kcal (697 kJ) | ||
| Calories from fat | 79.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.79g | 3% | |
|---|---|---|---|
| Cholesterol | 18.34mg | 1% | |
| Sodium | 1974.15mg | 19% | |
| Potassium | 258.75mg | 1% | |
| Total Carbs | 11.91g | 1% | |
| Sugars | 7.1g | 7% | |
| Dietary Fiber | 0.94g | 1% | |
| Protein | 10.08g | 5% | |
| Iron | 2.4mg | 3% | |
| Calcium | 77.8mg | 2% | |
* 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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