Preheat oven at 375. Prepare a baking pan with cooking spray. Place fillet in baking dish and bake for 10 to 15 minutes, or until it flakes easily. Remove from oven and let cool. Flake into small pieces. I n a skillet, heat oil. and add onion and pepper, cook until soft. In a bowl, mix together flaked fish, cooked vegetables, 1 tablespoon bread crumbs, mustard, Worcestershire sauce, and mayonnaise. Form mixture into 4 round, flat cakes. In a bowl, mix 1/2 cup bread crumbs with paprika. Gently coat cakes on all sides with bread crumb mixture. Place cakes on baking dish and bake for 10 to 15 minutes or until cakes are golden brown. Recipe By : The Health Lovers Guide To Super Seafood File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmdja006.zip
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|Serving Size: 1 Serving (229g)|
|Recipe Makes: 4|
|Calories from Fat: 133 (22%)|
|Amt Per Serving||% DV|
|Total Fat 14.8g||20 %|
|Saturated Fat 2.9g||14 %|
|Monounsaturated Fat 3.7g|
|Polyunsanturated Fat 6.9g|
|Cholesterol 43mg||13 %|
|Sodium 2294.2mg||79 %|
|Potassium 641.4mg||17 %|
|Total Carbohydrate 86.7g||26 %|
|Dietary Fiber 6g||24 %|
|Sugars, other 80.7g|
|Protein 32g||46 %|
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Calories per serving: 613
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