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Looking for a simple fish dinner? Skip the frozen fillets and try this easy recipe for baked, fresh fish fillets. With little prep involved, this is a great last-minute, easy dinner for the family. Any firm white fish works well. The breading is not too overwhelming, but adds a delicious crunch. Serve it with leafy greens or thinly sliced oven-baked potatoes.

Photo: Randy Mayor



Ingredients

  • 1 ½ pounds cod

  • Cooking spray

  • 1 tablespoon fresh lime juice

  • 1 tablespoon light mayonnaise

  • teaspoon onion powder

  • teaspoon black pepper

  • ½ cup fresh breadcrumbs

  • 1 ½ tablespoons butter or stick margarine, melted

  • 2 tablespoons chopped fresh parsley

Directions

  1. Preheat oven to 425°.


  2. Place fish in an 11 x 7-inch baking dish coated with cooking spray. Combine lime juice, mayonnaise, onion powder, and pepper in a small bowl, and spread over fish. Sprinkle with breadcrumbs; drizzle with butter. Bake at 425° for 20 minutes or until fish flakes easily when tested with a fork. Sprinkle with parsley.



Nutrition Facts (per serving)

223 Calories
8g Fat
5g Carbs
34g Protein


Nutrition Facts
Servings Per Recipe
4
Serving Size
5 ounces fish
Calories
223
% Daily Value *
Total Carbohydrate
5g
2%
Protein
34g
68%
Total Fat
8g
10%
Saturated Fat
3g
15%
Cholesterol
84mg
28%
Sodium
223mg
10%
Calcium
56mg
4%
Iron
2mg
11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.