Crunchy Baked Fish Fillets

Dairy Free
Crunchy Baked Fish Fillets
35 min.
20
40kcal

Suggestions

Ingredients

  • 20 servings pepper black freshly ground
  • 20 oz filets skinless
  • 15  triscuit crackers crushed
  • teaspoons dijon mustard 
  • tablespoons optional: dill fresh finely chopped
  • teaspoons juice of lemon 
  • tablespoons mayonnaise light

Equipment

  • bowl
  • frying pan
  • paper towels
  • oven
  • baking pan
  • aluminum foil

Directions

  1. Preheat oven to 450F. Line a 9-by-13-inch baking pan with foil and mist with cooking spray.
  2. Pat fish dry with paper towels.
  3. Sprinkle with pepper; transfer to pan.
  4. Combine crushed crackers and dill in a bowl.
  5. Mix mayonnaise, mustard and lemon juice in another bowl.
  6. Spread mayonnaise mixture over tops of fillets.
  7. Sprinkle cracker mixture on top and gently press to adhere.
  8. Bake until fish is cooked through, 10 to 15 minutes.

Nutrition Facts

Calories40kcal
Protein54.14%
Fat27.82%
Carbs18.04%

Properties

Glycemic Index
3.95
Glycemic Load
0.01
Inflammation Score
-1
Nutrition Score
2.4295652249585%

Flavonoids

Eriodictyol
0.02mg
Hesperetin
0.07mg
Naringenin
0.01mg
Isorhamnetin
0.02mg
Kaempferol
0.01mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:40kcal
2%
Fat:1.2g
1.85%
Saturated Fat:0.24g
1.47%
Carbohydrates:1.75g
0.58%
Net Carbohydrates:1.65g
0.6%
Sugar:0.28g
0.31%
Cholesterol:12.53mg
4.18%
Sodium:58.07mg
2.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.25g
10.51%
Selenium:9.72µg
13.88%
Phosphorus:64.77mg
6.48%
Vitamin B12:0.26µg
4.3%
Vitamin B6:0.07mg
3.59%
Potassium:123.3mg
3.52%
Vitamin B3:0.7mg
3.5%
Magnesium:10mg
2.5%
Vitamin K:2.45µg
2.34%
Vitamin B1:0.03mg
2.19%
Vitamin E:0.31mg
2.06%
Vitamin D:0.26µg
1.7%
Manganese:0.03mg
1.6%
Vitamin B2:0.03mg
1.48%
Iron:0.23mg
1.29%
Source:My Recipes