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Ingredients
- 2 tablespoons dry seasoned bread crumbs
- 2 cod, haddock or flounder fillets, thawed if frozen (2 fillets = 1/2 lb)
- 1/8 teaspoon salt
- Dash ground black pepper
- PAM® Grilling Spray
- 1-1/2 teaspoons fresh lemon juice
Nutrition Information*
| Serving Size | 2 servings (1 fillet each) |
| Calories | 159 |
Directions
- Place bread crumbs in shallow dish; set aside.
- Rinse fish; pat dry with paper towels. Sprinkle evenly with salt and pepper. Add to bread crumbs; turn over to completely coat both sides of each fillet.
- Spray medium skillet with grilling spray; heat 1 minute over medium-high heat. Add fish; cook 10 minutes or until fish flakes easily with fork (145°F), turning after 5 minutes. Remove from pan. Drizzle with lemon juice.
| Nutrition Information | close | |
| Amount per Serving | ||
| Calories | 159 | |
| % Daily Value* | ||
| Total fat | 2 g | 3% |
| Saturated fat | 0 g | 2% |
| Cholesterol | 69 mg | 23% |
| Sodium | 349 mg | 15% |
| Carbohydrate | 4 g | 1% |
| Dietary fiber | 0 g | 1% |
| Sugars | 0 g | 0% |
| Protein | 29 g | 59% |
| Vitamin A | 1% | |
| Vitamin C | 5% | |
| Calcium | 3% | |
| Iron | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet.
About our Nutrition Information
About our Nutrition Information
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