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| Item | Calories | Fat grams | Percentage Totals |
| 2 Schwans Blue Hake Pieces of Fish | 140 | 0 - 2 | 13% Tops |
| Ore Ida French Fries (Baked) (16-20) | 120 | 4 | 30% Tops |
| Fat Free Tartar Sauce | 35 | 0 | 0% |
| Total (Based on Shake and Bake) | 295 | 6 | 18% of the calories came from Fat. Or 12% of the calories from fat. |
Thaw the Blue Hake Loins of fish out. (Various ways to fix it)
For 0 Fat - coat the fish - both sides with PAM's Lemon spray (or add the juice of one lemon to both sides) and add your favorite season - Blackened, Mrs. Dash, or Black Pepper. - Microwave for about 5 minutes or bake for 20 minutes until the fish begins to flake.
For 2g of Fat - Shake and Bake it using Shake and Bake Fish - bake it in the oven for 20 minutes or until it begins to flake.
18% is based on Shake and Bake (breaded) and 12% is based on the unbreaded version.
Instead of French Fries - add a bake potato - 100 calories and .5 grams of fat.
Breaded (with baked potatoe) - 8% of the calories came from fat.
Unbreaded (with baked potatoe) - 2% of the calories came from fat.