I entered your recipe into Spark People's recipe calculator. I had to estimate on the dressing as they didn't list Good Seasons, so I said it was 2 Tbsp. Wishbone. I also estimated 4 servings.

Here's how it shakes out:

Nutrition Facts
4 Servings
Amount Per Serving
Calories	314.2
Total Fat	10.9 g
	Saturated Fat	3.0 g
	Polyunsaturated Fat	5.4 g
	Monounsaturated Fat	3.0 g
Cholesterol	83.9 mg
Sodium	374.4 mg
Potassium	538.5 mg
Total Carbohydrate	21.3 g
	Dietary Fiber	1.8 g
	Sugars	2.4 g
Protein	31.3 g

Vitamin A	2.8 %
Vitamin B-12	27.8 %
Vitamin B-6	22.3 %
Vitamin C	8.9 %
Vitamin D	0.0 %
Vitamin E	2.4 %
Calcium	11.1 %
Copper	5.7 %
Folate	11.3 %
Iron	19.5 %
Magnesium	17.6 %
Manganese	17.6 %
Niacin	35.5 %
Pantothenic Acid	3.3 %
Phosphorus	32.2 %
Riboflavin	10.0 %
Selenium	75.8 %
Thiamin	20.7 %
Zinc	6.6 %

It's a decent recipe. The cholesterol is a little high but there's not too much you can do about that as the main source of fat is the fish. Sodium can be an issue for a lot of us (water retention even if your blood pressure is just fine) but this recipe comes off very well when it comes to sodium. Fiber is decent; using wheat bread crumbs helps with that. Plus presumably you'd have a fiber-rich side of some sort, such as rice or potatoes with the skin.

Thank you so much for sharing it.

Have you tried the lime pepper on baked fish or baked potatoes? It is great. I use it on salads and vegies as well.It works good on grilled chicken too.

I keep various types of Mrs. Dash in my cupboard - and have found them great to put on not only fish but chicken also !!  Grilled fish is DECLICIOUS :)

i like to take talipia sprinkle with a bit of sea salt, black pepper, dill weed, basil and parsley then broil for about 5-8 minutes or untill done. i can't recall how many are in one right now but i know it's not a lot and i believe they are only 1 gram of fat. they're pretty cheap too. i can get a big box of them at wal mart for about $10-$11 dollars and it has about 18-20 fish in it. they're also individually wrapped so it makes it easy to just take out what ya need at the time.

This has got to be the easiest thing I have discovered on the alli plan. I bought a bag of frozen orange roughy. I think each serving has 2 g. of fat. I sprayed it with fat free butter spray, sprinkled it with salt, pepper and garlic salt. popped it in the oven and it was so tastey that I didn't even need tarter sauce!! Another goodie---- Minute rice now has single serving brown rice that pops into the microwave for 1 minute, no mixing water or pouring into another bowl, the rice comes in a little dish!!! Perfect!!

Happy cooking (&nuking)!

 Oh my goodness, I love fish! Before I started my new healthier lifestyle, the only fish I ate were the fish sandwiches at fast food resturaunts. Now baked and broiled fish are my staples. My personal favorites are tilapia and haddock. Especially flavored with garlic butter.

This was a great web site, thanks so much for posting it.

Char 

I love fish tacos.  I microwave orange roughy filets with a spray of Pam and Tony Chachere sp? sasoning (red pepper, garlic salt and pepper) .

 I put the cooked fish on a couple of microwaved-warmed corn tortillas and top with some home-made pico de gallo or I make a spicy cole slaw and put that on it.  Squeeze a little lime and a couple of sprigs of cilantro and you are done.