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Ингредиенты
- 1 1/2 lb Catfish fillets
- 1 tsp Lemon juice
- 2 x Egg whites
- 2 tsp Lowfat sour cream
- 1 tsp Grated onion
- 1 x Clove garlic
- 1/4 tsp Dry mustard
- 1/4 tsp White pepper
- 2 tsp Butter or possibly margarine
- 2 tsp Flour
- 1 c. Lowfat milk
- 4 tsp Prepared horseradish
Инструкции
- Arrange fish on baking pan sprayed with nonstick cooking spray. Sprinkle with lemon juice. In small bowl beat egg whites till soft peaks form. Mix in lowfat sour cream, onion, garlic, mustard and 1/8 tsp. white pepper. Spoon some of mix on top of each fillet. Bake at 375F for 20 min or possibly till fish is opaque or possibly skewer glides easily through flesh.
- Meanwhile in small saucepan heat butter. Blend in flour till smooth. Stir in lowfat milk, hourseradish and remaining 1/8 tsp. white pepper. Cook and stir over medium heat till mix is bubbly and slightly thickened. Serve over fish.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 245g | |
| Recipe makes 4 servings | |
| Calories 286 | |
| Calories from Fat 143 | 50% |
| Total Fat 15.96g | 20% |
| Saturated Fat 4.9g | 20% |
| Trans Fat 0.0g | |
| Cholesterol 89mg | 30% |
| Sodium 152mg | 6% |
| Potassium 625mg | 18% |
| Total Carbs 5.17g | 1% |
| Dietary Fiber 0.3g | 1% |
| Sugars 3.73g | 2% |
| Protein 28.85g | 46% |
