Распечатать
E-mail
Add a photoПорций: 8
Ингредиенты
- 1 1/2 c. Yogurt plain no-fat
- 6 Tbsp. Chopped fresh cilantro
- 4 Tbsp. Chopped green onion
- 2 tsp Paprika Nonstick vegetable oil spray
- 8 x Flounder or possibly sole fillets
- 4 lrg egg whites
- 2 c. Toasted wheat germ
Инструкции
- Mix yogurt, cilantro, paprika, & green onion in small bowl. Season
- fish with salt & pepper. Preheat oven to 500 F. Spray baking sheet
- with vegetable oil spray. Place in oven. Whisk egg whites in medium
- bowl till foamy. Place wheat germ on large sheet of waxed paper. Dip
- fish fillets into egg whites, then turn fillets in wheat germ,
- coating lightly. Place fish fillets on warm baking sheet. Sprinkle
- with salt & pepper. Bake till fish is opaque in center, about 8
- min. Remove from oven; let stand 2 min. Transfer to platter.
- Serve yogurt sauce alongside.
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 258g | |
| Recipe makes 8 servings | |
| Calories 290 | |
| Calories from Fat 55 | 19% |
| Total Fat 6.33g | 8% |
| Saturated Fat 1.91g | 8% |
| Trans Fat 0.0g | |
| Cholesterol 84mg | 28% |
| Sodium 185mg | 8% |
| Potassium 967mg | 28% |
| Total Carbs 17.68g | 5% |
| Dietary Fiber 4.1g | 14% |
| Sugars 2.38g | 2% |
| Protein 40.9g | 65% |
