Easy Baked Fish Fillets

Healthier_Me

Adjust the baking time depending on the thickness of the fish.

1 1/2 pounds grouper or other white fish fillets
Cooking spray
1 tablespoon fresh lime juice
1 tablespoon light mayonnaise
1/8 teaspoon onion powder
1/8 teaspoon black pepper
1/2 cup fresh breadcrumbs
1 1/2 tablespoons butter or stick margarine, melted
2 tablespoons chopped fresh parsley

Preheat oven to 425?.
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.
Yield: 4 servings (serving size: 5 ounces fish)

Calories 275.9

Total Fat 8.2 g

Saturated Fat 3.6 g

Polyunsaturated Fat 1.0 g

Monounsaturated Fat 1.7 g

Cholesterol 79.5 mg

Sodium 240.0 mg

Potassium 720.3 mg

Total Carbohydrate 11.0 g

Dietary Fiber 0.7 g

Sugars 1.1 g

Protein 37.2 g


Vitamin A 10.8 %

Vitamin B-12 17.3 %

Vitamin B-6 25.9 %

Vitamin C 6.3 %

Vitamin D 0.8 %

Vitamin E 1.7 %

Calcium 6.1 %

Copper 5.2 %

Folate 8.2 %

Iron 13.6 %

Magnesium 15.0 %

Manganese 7.7 %

Niacin 7.5 %

Pantothenic Acid 13.3 %

Phosphorus 23.1 %

Riboflavin 4.0 %

Selenium 99.9 %

Thiamin 17.0 %

Zinc 6.4 %

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=493

Healthier_Me

Adjust the baking time depending on the thickness of the fish.

1 1/2 pounds grouper or other white fish fillets
Cooking spray
1 tablespoon fresh lime juice
1 tablespoon light mayonnaise
1/8 teaspoon onion powder
1/8 teaspoon black pepper
1/2 cup fresh breadcrumbs
1 1/2 tablespoons butter or stick margarine, melted
2 tablespoons chopped fresh parsley

Preheat oven to 425?.
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.
Yield: 4 servings (serving size: 5 ounces fish)

Calories 275.9

Total Fat 8.2 g

Saturated Fat 3.6 g

Polyunsaturated Fat 1.0 g

Monounsaturated Fat 1.7 g

Cholesterol 79.5 mg

Sodium 240.0 mg

Potassium 720.3 mg

Total Carbohydrate 11.0 g

Dietary Fiber 0.7 g

Sugars 1.1 g

Protein 37.2 g


Vitamin A 10.8 %

Vitamin B-12 17.3 %

Vitamin B-6 25.9 %

Vitamin C 6.3 %

Vitamin D 0.8 %

Vitamin E 1.7 %

Calcium 6.1 %

Copper 5.2 %

Folate 8.2 %

Iron 13.6 %

Magnesium 15.0 %

Manganese 7.7 %

Niacin 7.5 %

Pantothenic Acid 13.3 %

Phosphorus 23.1 %

Riboflavin 4.0 %

Selenium 99.9 %

Thiamin 17.0 %

Zinc 6.4 %

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=493