Baked Breaded Bluefish with Mock Tartar Sauce
Yield
2 servingsPrep
10 minCook
10 minReady
20 minLow Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| ¼ | cup |
milk, skim
|
|
| 1 | each |
egg whites
|
*
|
| ⅛ | 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
|
|
| ⅛ | teaspoon |
black pepper
|
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 59 | ml |
milk, skim
|
|
| 1 | each |
egg whites
|
*
|
| 0.6 | ml |
black pepper
|
|
| 2 | each |
bluefish
fillets, 4 oz each |
* |
| 59 | ml |
bread crumbs
|
|
| Mock tartar sauce | |||
| 118 | ml |
yogurt, non-fat
|
|
| 15 | ml |
pickles, dill
sour, minced |
|
| 15 | ml |
green olives
pitted, minced |
*
|
| 15 | ml |
parsley leaves
fresh, minced |
|
| 1.3 | ml |
dry mustard
|
|
| 5 | ml |
lemon juice
|
|
| 0.6 | ml |
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.
