| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Dairy, Vegetables | Cyberealm, Fish, Kooknet, Low-fat, Main dish | 4 | Servings | |
INGREDIENTS
| 1 | Ripe Avocado, coarsely | |
| chopped | ||
| 1/4 | c | Skim Milk |
| 1 | T | Lime Juice |
| 1 | Clove Garlic, minced | |
| 1 | ds | Hot Sauce |
| 2 | T | Lemon Juice |
| 1 | T | Light Soy Sauce |
| 1 | t | Lemon Rind, grated |
| 1 | t | Dijon Mustard |
| 16 | oz | Bass Fillets |
| 1/3 | c | Fine Dry Bread Crumbs |
| Vegetable Cooking Spray |
INSTRUCTIONS
Combine the first 5 ingredients in a blender; cover and process until smooth. Set mixture aside. Combine lemon juice and next 3 ingredients in a shallow dish; dip fillets in lemon juice mixture, and dredge in bread crumbs. Place on a baking sheet coated with cooking spray. Bake at 450øF for 7 minutes; turn fillets over, and bake an additional 7 minutes or until fish flakes easily when tested with a fork. Transfer fillets to a serving platter, and top with avocado sauce. Alternate Fish: Jumbo Cod, Orange Roughy, Grouper. Per Serving: Calories: 193, Protein: 23.6 g, Carbohydrate: 10 g, Fat: 6 g, Cholesterol: 63 mg, Sodium: 332 mg. Source: Safeway's Nutritional Awareness Program Typed by Katherine Smith From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 207
Calories From Fat: 37
Total Fat: 4.1g
Cholesterol: 60.4mg
Sodium: 364mg
Potassium: 597.9mg
Carbohydrates: 11.1g
Fiber: 2.5g
Sugar: 1.9g
Protein: 30.9g