Crusty Fish Fillets with Ranch Topping

Dairy Free
Health score
5%
Crusty Fish Fillets with Ranch Topping
20 min.
4
237kcal

Suggestions

Ingredients

  • cup wheat cracker crumbs fat-free 22 crackers
  • 0.3 cup cucumber finely chopped
  • 16 ounce sushi-grade yellowtail flounder 
  • 0.3 teaspoon pepper freshly ground
  • tablespoons dressing fat-free ranch-style
  • tablespoons dressing fat-free ranch-style
  • 0.3 cup tomatoes finely chopped

Equipment

  • oven
  • baking pan

Directions

  1. Spread both sides of fillets with 3 tablespoons dressing.
  2. Combine cracker crumbs and pepper in a shallow dish; dredge fish in crumb mixture.
  3. Place fish in an 11- x 7- x 1 1/2-inch baking dish coated with cooking spray.
  4. Bake at 400 for 15 to 20 minutes or until fish flakes easily when tested with a fork.
  5. Drizzle with 2 tablespoons dressing; top with cucumber and tomato.

Nutrition Facts

Calories237kcal
Protein26.45%
Fat48.52%
Carbs25.03%

Properties

Glycemic Index
21.25
Glycemic Load
0.13
Inflammation Score
-3
Nutrition Score
10.320000036903%

Flavonoids

Naringenin
0.06mg
Kaempferol
0.01mg
Myricetin
0.01mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:236.97kcal
11.85%
Fat:12.61g
19.39%
Saturated Fat:2.39g
14.94%
Carbohydrates:14.63g
4.88%
Net Carbohydrates:14.08g
5.12%
Sugar:5.82g
6.47%
Cholesterol:59.23mg
19.74%
Sodium:394.81mg
17.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.46g
30.92%
Selenium:31.83µg
45.47%
Phosphorus:339.29mg
33.93%
Vitamin B12:1.3µg
21.66%
Vitamin K:22.37µg
21.31%
Vitamin D:3.18µg
21.17%
Vitamin E:1.91mg
12.72%
Vitamin B3:1.98mg
9.92%
Manganese:0.15mg
7.56%
Vitamin B1:0.1mg
6.95%
Potassium:241.32mg
6.89%
Vitamin B6:0.13mg
6.68%
Magnesium:26.1mg
6.52%
Iron:1mg
5.53%
Calcium:51.36mg
5.14%
Folate:19.85µg
4.96%
Vitamin B2:0.08mg
4.56%
Zinc:0.52mg
3.45%
Vitamin B5:0.32mg
3.21%
Copper:0.06mg
2.84%
Vitamin A:134.26IU
2.69%
Fiber:0.55g
2.19%
Vitamin C:1.66mg
2.01%
Source:My Recipes