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Baked Breaded Bluefish with Mock Tartar Sauce

 

28

Yield

2

servings

Prep

10

min

Cook

10

min

Ready

20

min

Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free
 

Ingredients

¼ cup milk, skim
1 each egg whites
*
teaspoon black pepper
*
2 each bluefish
fillets, 4 oz each
*
¼ cup bread crumbs
Mock tartar sauce
½ cup yogurt, non-fat
1 tablespoon pickles, dill
sour, minced
1 tablespoon green olives
pitted, minced
*
1 tablespoon parsley leaves
fresh, minced
¼ teaspoon dry mustard
*
1 teaspoon lemon juice
teaspoon black pepper
*

Directions

Preheat the oven to 350℉ (180℃). 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.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 115g (4.1 oz)
Amount per Serving
Calories 12711% of calories from fat
 % Daily Value *
Total Fat 2g 2%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 4mg 1%
Sodium 187mg 8%
Total Carbohydrate 8g 8%
Dietary Fiber 1g 3%
Sugars g
Protein 11g
Vitamin A 3% Vitamin C 7%
Calcium 15% Iron 5%
* based on a 2,000 calorie diet How is this calculated?

 

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