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Ингредиенты
- 4 x swordfish steaks - (abt 6 ounce ea)
- 1 tsp salt
- 1 tsp lemon juice Dill sprigs for garnish, (optional)
- 1/2 c. lowfat sour cream
- 1/2 c. unflavored yogurt
- 2 Tbsp. mayonnaise
- 2 Tbsp. chopped fresh dill (or possibly 3/4 tspn dry dill)
- 1 tsp Dijon mustard Warm pepper sauce to taste Salt to taste Freshly-grnd black pepper to taste
Инструкции
- Dill Sauce: Combine lowfat sour cream, yogurt, mayonnaise, dill, mustard, and warm pepper sauce. Add in salt and pepper to taste. Blend well. Allow sauce to sit for at least 1/2 hour to blend flavors or possibly chill for up to 24 hrs. Serve at room temperature.
- Rinse fish steaks and pat dry with paper towel. Season lightly with salt and pepper. Combine oil and lemon juice and brush or possibly pour to coat both sides of fish steaks.
- Place steaks 1 inch apart in a lightly oiled baking dish. Bake in an oven preheated to 450 degrees for approximately 10 min for steaks 1-inch thick.
- Transfer cooked steaks to a hot platter. Spoon dill sauce over the fish and garnish with fresh dill.
- This recipe yields 4 servings.
- Comments: Shark, tuna, halibut, and salmon can be substituted for swordfish.
- This recipe yields 4 servings.
- NOTES :
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 69g | |
| Recipe makes 4 servings | |
| Calories 127 | |
| Calories from Fat 111 | 87% |
| Total Fat 12.55g | 16% |
| Saturated Fat 4.76g | 19% |
| Trans Fat 0.0g | |
| Cholesterol 19mg | 6% |
| Sodium 669mg | 28% |
| Potassium 92mg | 3% |
| Total Carbs 2.36g | 1% |
| Dietary Fiber 0.0g | 0% |
| Sugars 2.47g | 2% |
| Protein 1.72g | 3% |
