Scrumptious Fish

PESCETARIAN DIET

This baked fish is special, thanks to a fluffy layer of flavorful mayo. If you’re being super careful about fats, omit the butter/margarine topping on the breadcrumbs and instead spray the breadcrumbs lightly with cooking spray. Be sure to monitor your baking time based on the thickness of the fillets to avoid over-cooking the fish.


NUTRITIONAL INFORMATION:
PER SERVING

Calories 223
Total Fat 7.5 g
Satfat 2.7 g
Monofat 2 g
Polyfat 1.3 g
Protein 33.6 g
Carbohydrate 5.3 g
Fiber 0.2 g
Cholesterol 84 mg
Iron 1.8 mg
Sodium 223 mg
Calcium 56 mg

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INGREDIENTS

1½ pounds grouper, cod, haddock or other white fish fillets
Cooking spray
1 tablespoon fresh lime juice
1 tablespoon light mayonnaise
⅛ teaspoon onion powder
⅛ teaspoon black pepper
½ cup fresh breadcrumbs
1½ tablespoons butter or stick margarine, melted
2 tablespoons chopped fresh parsley


PREPARATION

1. Preheat oven to 425°. Coat an 11 x 7-inch baking dish with cooking spray. Place fish in coated dish.

2. In a small bowl, combine lime juice, mayonnaise, onion powder and pepper. Spread mixture over fish. Sprinkle topping with breadcrumbs and drizzle with butter.

3. Bake at 425° for 20 minutes or until fish flakes easily when tested with a fork. Sprinkle with chopped parsley before serving.


Serves 4, 5 ounces of fish each







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