Scrod Veracruz

Name: Scrod Veracruz
Ingredients: Cooking spray; 4 mild fish fillets, such as scrod (about 4 ounces each), rinsed and patted dry; 1/2 cup salsa (lowest sodium available); 2 tablespoons plain dry bread crumbs; 2 tablespoons shredded low-fat Monterey Jack or low-fat mozzarella cheese

5 ingredients

21 steps

Ingredients

Cooking spray
4 mild fish fillets, such as scrod (about 4 ounces each), rinsed and patted dry
1/2 cup salsa (lowest sodium available)
2 tablespoons plain dry bread crumbs
2 tablespoons shredded low-fat Monterey Jack or low-fat mozzarella cheese

Directions

1

Preheat the oven to 375F.
2

Lightly spray a 12 x 8 x 2-inch baking pan with cooking spray.
3

Put the fish in the pan.
4

Top with the salsa, bread crumbs, and Monterey Jack.
5

Bake for 15 to 20 minutes, or until the fish flakes easily when tested with a fork.
6

(Per Serving)
7

Calories: 127
8

Total Fat: 1.5g
9

Saturated: 0.5g
10

Trans: 0.0g
11

Polyunsaturated: 0.5g
12

Monounsaturated: 0.5g
13

Cholesterol: 51mg
14

Sodium: 223mg
15

Carbohydrates: 4g
16

Fiber: 0g
17

Sugars: 1g
18

Protein: 22g
19

Dietary Exchanges
20

1/2 Carbohydrate
21

3 Very Lean Meat