Low-Sodium Oven Fried Fish
|Skinless fish fillets||1 Pound (Fresh Or Frozen)|
|Nonstick spray coating||1|
|Reduced-sodium soy sauce||1 Tablespoon|
|Fine dry bread crumbs||1⁄4 Cup (4 tbs)|
|Margarine/Butter||2 Teaspoon, melted|
|Finely shredded orange peel||1 Teaspoon|
Thaw fish, if frozen.
If necessary, cut the fish into 4 serving-size portions.
Measure thickness of fish.
Spray a 12x7 1/2 X 2-inch baking dish with non-stick coating.
Place fish in a single layer in the dish, tucking under any thin edges.
Brush fish with soy sauce.
In a small mixing bowl stir together bread crumbs, margarine or butter, and orange peel.
Sprinkle crumb mixture on top of fish.
Bake in a 450° oven till fish just flakes with a fork.
Allow 4 to 6 minutes for each 1/2-inch thickness of fish.
Serving size: Complete recipe
Calories 549 Calories from Fat 179
% Daily Value*
Total Fat 20 g31.2%
Saturated Fat 1.8 g9%
Trans Fat 0 g
Cholesterol 300 mg100%
Sodium 995.5 mg41.5%
Total Carbohydrates 12 g4%
Dietary Fiber 1.2 g4.8%
Sugars 1 g
Protein 83 g165.1%
Vitamin A 7.6% Vitamin C 11.4%
Calcium 27.4% Iron 5.3%
*Based on a 2000 Calorie diet