1. Preheat oven to 450°F. Cover a large baking sheet with foil & lightly coat with cooking spray.
  2. In a medium bowl, add eggs, mustard & lemon juice. Whisk together.
  3. In another medium bowl, add crackers, *ONIE Cajun Seasoning & parsley. Mix well.
  4. Pat fish dry with paper towels, dip into egg mixture & coat with cracker mixture. Place coated fish on baking sheet & lightly coat tops with cooking spray. Bake 10-12 minutes or until crumbs are golden brown & the fish is cooked through.


*Find the recipe for ONIE’s Cajun Seasoning here at onieproject.org!

MyPlate Standard

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Nutrition Facts

4 servings per recipe
Serving size (182g)
Amount per serving
% Daily Value*
Total Fat 8g 10%
    Saturated Fat 1.5g 8%
    Trans Fat 0g  
Cholesterol 140mg 47%
Sodium 390mg
Total Carbohydrate 24g 9%
    Dietary Fiber 0g 0%
    Total Sugars 1g  
    Includes 0g Added Sugars 0%
Protein 27g  
Vitamin D 2mcg 10%
Calcium 53mg 4%
Iron 2mg 10%
Potassium 641mg 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Includes 0g Added Sugars

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