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Ингредиенты
- 1 lb fish fillets (such as bluefish, whitefish, orange roughy or possibly skinless cod)
- 1/4 c. lowfat milk
- Â Â salt
- 1/2 c. bread crumbs or possibly corn flake crumbs
- 1Â 1/2 Tbsp. butter, melted
Инструкции
- 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.
- Makes 2servings
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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% |
