Baked Breaded Bluefish with Mock Tartar Sauce

20 minutes Prep: 10 minutes Cook: 10 minutes

127 calories per serving view nutrition facts

2 servings suggest servings

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Ingredients

1/4	cup	milk, skim
1	each	egg white
1/8	teaspoon	black pepper
2	each	bluefish	fillets, 4 oz each
1/4	cup	bread crumbs

Mock tartar sauce
1/2	cup	yogurt, non-fat
1	tablespoon	pickles, dill	sour, minced
1	tablespoon	green olives	pitted, minced
1	tablespoon	parsley leaves	fresh, minced
1/4	teaspoon	dry mustard
1	teaspoon	lemon juice
1/8	teaspoon	black pepper

Directions

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.

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.

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Categories this recipe belongs to

Fish

Nutrition Facts

Serving Size 115g

Amount per Serving

Calories 127 11% of calories from fat

	% Daily Value*
Total Fat 2.0g	2%
Saturated Fat 1.0g	3%
Trans Fat 0.0g
Cholesterol 4mg	1%
Sodium 187mg	8%
Total Carbohydrate 23.0g	8%
Dietary Fiber 1.0g	3%
Sugars 14.0g
Protein 5.0g	11%

Vitamin A	3%		Vitamin C	7%
Calcium	15%		Iron	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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