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Baked Breaded Bluefish with Mock Tartar Sauce

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Recipe

 

Yield

2 servings

Prep

10 min

Cook

10 min

Ready

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

Ingredients

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

Amount Measure Ingredient Features
59 ml milk, skim
1 each egg whites
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0.6 ml black pepper
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2 each bluefish
fillets, 4 oz each
*
59 ml bread crumbs
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Mock tartar sauce
118 ml yogurt, non-fat
15 ml pickles, dill
sour, minced
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15 ml green olives
pitted, minced
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15 ml parsley leaves
fresh, minced
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1.3 ml dry mustard
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5 ml lemon juice
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0.6 ml black pepper
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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 Arrow up button

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Nutrition Facts

Serving Size 115g (4.1 oz)
Amount per Serving
Calories 12711% 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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