Saturday, March 7, 2009

Easy Baked Fish Fillets

Haddock or cod would make good substitutes for the grouper. Adjust the baking time depending on the thickness of the fish.

4 servings (serving size: 5 ounces 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.

Nutritional Information
Calories: 223 (30% from fat)
Fat: 7.5g (sat 2.7g,mono 2g,poly 1.3g)
Protein: 33.6g
Carbohydrate: 5.3g
Fiber: 0.2g
Cholesterol: 84mg
Iron: 1.8mg
Sodium: 223mg
Calcium: 56mg

source by:
recipes by: CookingLight
Photo: Randy Mayor


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