Micro Fish Special

Prep: 5 min Cook: 6 min

Micro Fish Special offers a quick, flavorful baked fish dish with a creamy mayonnaise topping and crispy bread crumbs, perfect for a speedy weeknight dinner or light lunch.

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Ingredients

  • 1 lb. flounder, haddock or sole
  • 1/4 c. mayonnaise
  • 1/2 c. bread crumbs
  • dash of Worcestershire sauce or soy sauce

Instructions

  1. Wash and dry the fish with a paper towel.
  2. Spread mayonnaise on the fish.
  3. Mix Worcestershire sauce or soy sauce with bread crumbs.
  4. Sprinkle the bread crumb mixture over the fish.
  5. Bake, covered, with wax paper for 4 to 6 minutes.

Nutrition & Diet Analysis (per serving)

308 kcal 15% DV
Protein Fat Carbs

Macronutrients

Protein 6.4g 13% DV
Total Fat 21.3g 27% DV
Carbs 22.9g 8% DV
Fiber 1.1g 4% DV
Sugar 4.1g 8% DV

Electrolytes

Sodium 703.5mg 31% DV
Potassium 292.5mg 6% DV
Cholesterol 11.3mg 4% DV

Vitamins & Minerals

Vitamin A 3.8mcg
Vitamin C 3.3mg 4% DV
Vitamin D 0.7mcg 4% DV
Calcium 79.5mg 6% DV
Iron 2.6mg 15% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

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