White fish is a low-calorie, lean protein treat, and with this recipe, you don’t even have to skip the breading. Gluten-free bread crumbs or rice cereal create a tasty crunch. Hint: Add flaxseed to the coating for a double dose of heart-healthy omega-3 fatty acids.
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Makes 4 servings
Calories: 309
Calcium: 74 mg
Protein: 40 g
Carbohydrate: 22 g
Fat: 5.5 g
Saturated fat: .62 g
Dietary fiber: 1.5 g
Sodium: 182 mg
Calcium: 74 mg
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