Baked Whitefish

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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 361.4
  • Total Fat: 17.7 g
  • Cholesterol: 122.2 mg
  • Sodium: 258.3 mg
  • Total Carbs: 12.4 g
  • Dietary Fiber: 0.7 g
  • Protein: 35.7 g

View full nutritional breakdown of Baked Whitefish calories by ingredient
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Number of Servings: 2


    10 ounces whitefish
    Cooking Spray
    1 tablespoon lime or lemon juice
    1 1/2 tablespoons reduced fat mayonnaise
    1/4 teaspoon onion powder
    1/4 cup finely chopped onion
    1/2 teaspoon minced garlic
    3 tablespoons of panko bread crumbs
    1/8 teaspoon paprika
    1/8 teaspoon black pepper
    1 tablespoon dried parsley (or 2 tablespoons fresh)
    1 tablespoon reduced fat grated parmesan cheese
    2 teaspoons light butter, melted


1. Preheat oven to 425. Spray a baking dish witht he cooking spray and place the fish in the dish, skin side down.

2. In a small bowl combine the lime juice, mayo, onion power, onion and garlic. Stir to combine. Spread evenly over the fish.

3. Spread fish evenly with the panko bread crumbs.

4. In a small bowl combine the paprika, pepper, parsley and parmesan cheese. Sprinkle evenly over the bread crumbs. With the back of a spoon, press lighlty into the fish.

5. Drizzle the melted butter over the fish and bake for 20 minutes or until the fish flakes easily.

Number of Servings: 2

Recipe submitted by SparkPeople user DILBERTA.

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