Preheat the oven to 450 degrees.
In a small bowl combine the spices from the salt through the Italian seasoning and set it aside.
In a shallow container mix the bread crumbs, dried parsley, and green onions.
Measure 4 tsp of the spice mix and sprinkle that all over the 4 fish fillets.
Add the remaining spice mix to the bread crumbs, mixing well. Add the olive oil to the bread crumb mix, blending it in with your hands.
Dredge the fish in the breadcrumbs, coating well.
Shake off any excess breadcrumbs.
Place the fish on a baking pan that has been sprayed with non-stick spray.
Bake for 6 minutes.
Turn over and bake for 4 minutes.
Turn over again and bake until flaky, about 4 more minutes.
Serving Size: 1 (138 g)
Servings Per Recipe: 4
Amount Per Serving % Daily ValueCalories 202.8 Calories from Fat 57 28% Amount Per Serving % Daily ValueTotal Fat 6.3g 9% Saturated Fat 1.3g 6% Cholesterol 56.7mg 2% Sodium 742.4mg 30% Total Carbohydrate 11.5g 3% Dietary Fiber 1.2g 4% Protein
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 recipe (165g)|
|Recipe Makes: 0|
|Calories from Fat: 107 (19%)|
|Amt Per Serving||% DV|
|Total Fat 11.9g||16 %|
|Saturated Fat 2.1g||10 %|
|Monounsaturated Fat 4.9g|
|Polyunsanturated Fat 3.5g|
|Cholesterol 0mg||0 %|
|Sodium 835.1mg||29 %|
|Potassium 565.9mg||15 %|
|Total Carbohydrate 94.1g||28 %|
|Dietary Fiber 10.2g||41 %|
|Sugars, other 83.8g|
|Protein 18.6g||27 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 549
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