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Порций: 2

Ингредиенты

Cost per serving $0.24 view details
  • 1 lb fish fillets (such as bluefish, whitefish, orange roughy or possibly skinless cod)
  • 1/4 c. lowfat milk
  •     salt
  • 1/2 c. bread crumbs or possibly corn flake crumbs
  • 1 1/2 Tbsp. butter, melted

Инструкции

  1. Measure fish at its thickest point. Preheat oven to 500 degrees F. Generously grease a flat, oblong baking dish large sufficient to hold the fish in a single layer. Pourmilk into a shallow dish and season it with salt. Coat the fish with lowfat milk and then with crumbs. Place fish flat in the baking dish and pour the melted butter over it. Bake 10 min per inch of thickness or possibly till fish is brown, tender and the flesh flakes when tested with a fork. Serve immediately.
  2. Makes 2servings

Nutrition Facts

Amount Per Serving %DV
Serving Size 294g
Recipe makes 2 servings
Calories 420  
Calories from Fat 140 33%
Total Fat 15.83g 20%
Saturated Fat 7.08g 28%
Trans Fat 0.0g  
Cholesterol 170mg 57%
Sodium 463mg 19%
Potassium 870mg 25%
Total Carbs 20.96g 6%
Dietary Fiber 1.2g 4%
Sugars 3.27g 2%
Protein 45.57g 73%
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