| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Dairy, Eggs | Fish | 2 | Servings | |
INGREDIENTS
| 1/4 | c | Skim milk |
| 1 | Egg white | |
| 1/8 | t | Pepper, black |
| 2 | Bluefish fillets, 4 oz | |
| 1/4 | c | Bread crumbs |
| 1/2 | c | Yogurt, nonfat |
| 1 | T | Sour pickle, minced |
| 1 | T | Green olive, pitted minced |
| 1 | T | Parsley, fresh minced |
| 1/4 | t | Mustard, powdered |
| 1 | t | Lemon juice |
| 1/8 | t | Pepper |
INSTRUCTIONS
Calories per serving: 201 Fat grams per serving: 6.08 Approx. Cook Time: :30 Cholesterol per serving: 680 Preheat the oven to 350F. Combine the skim milk, egg white and pepper to make a seasoned egg wash. Dip the fillets into the egg wash, then dredge them in the bread crumbs. [Let sit for 10 minutes.] Lay the fillets on a nonstick baking sheet and bake for 10 minutes. NOTE: For me this dish is a marvelous replacement for fried fish. Sauce: Combine all ingredients and refrigerate in a tightly covered container. NOTES: This sauce will keep for a week if stored as suggested. Use this as you would regular tartar sauce with any dish. Try it as a replacement for mayonnaise on sandwiches and in salads. 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: 316
Calories From Fat: 72
Total Fat: 8g
Cholesterol: 91.4mg
Sodium: 373mg
Potassium: 836.1mg
Carbohydrates: 21.4g
Fiber: 1.9g
Sugar: 8.5g
Protein: 36.9g