1 servings of crispy oven-baked fish contains 216 Calories. The macronutrient breakdown is 25% carbs, 22% fat, and 53% protein. This is a good source of protein (51% of your Daily Value), potassium (9% of your Daily Value), and vitamin b12 (87% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 10 minutes
- Cook Time
- 20 minutes
Ingredients
Directions
- Heat oven to 400F. Line cookie sheet with foil; generously spray foil with cooking spray. In shallow bowl or dish, beat egg and water with wire whisk until well blended. In another shallow bowl or dish, mix bread crumbs, lemon-pepper seasoning and garlic salt.
- Dip fish into egg mixture; coat with bread crumb mixture. Place on cookie sheet. Spray fish with cooking spray.
- Bake 10 minutes. Turn fillets; bake 5 to 10 minutes longer or until fish flakes easily with fork.
Nutrition Facts
For 1 servings of crispy oven-baked fish (158g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 216 | |
| Fats | 5g | 7% |
| Saturated fats | 2g | 8% |
| Trans fats | 0g | |
| Cholesterol | 150mg | 50% |
| Sodium | 531mg | 23% |
| Carbs | 13g | 5% |
| Net carbs | 12g | |
| Fiber | 1g | 3% |
| Sugar | 1g | |
| Protein | 28g | |
| Calcium | 58mg | 6% |
| Iron | 2mg | 24% |
| Potassium | 412mg | 9% |
| Vitamin D | 4μg | 27% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 0μg | |
| Caffeine | 0mg | |
| Choline | 124mg | 23% |
| Copper | 0.1mg | 16% |
| Fluoride | 0.3μg | |
| Folate (B9) | 58μg | 15% |
| Lycopene | 0μg | |
| Magnesium | 41mg | 10% |
| Manganese | 0.2mg | 9% |
| Niacin | 6mg | 35% |
| Pantothenic acid | 1mg | 21% |
| Phosphorus | 272mg | 39% |
| Retinol | 40μg | |
| Riboflavin (B2) | 0.3mg | 21% |
| Selenium | 60μg | 108% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 20% |
| Vitamin A IU | 135IU | |
| Vitamin A | 40μg | 4% |
| Vitamin B12 | 2μg | 87% |
| Vitamin B6 | 0.3mg | 19% |
| Vitamin C | 0mg | 0% |
| Vitamin D IU | 161IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 4μg | |
| Vitamin E | 1mg | 5% |
| Vitamin K | 3μg | 2% |
| Zinc | 1mg | 9% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0g | |
| Glucose | 0.4g | |
| Fructose | 0.4g | |
| Lactose | 0g | |
| Maltose | 0.3g | |
| Galactose | 0g | |
| Starch | 11g | |
| Fats | ||
| Saturated fats | 2g | 8% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 0.4g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.4g | |
| Glutamic acid | 5g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |