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Ингредиенты
- 4 x flounder fillets -6 ounce each
- 1/3 c. nonfat plain yogurt
- 1 Tbsp. lemon curd
- 1 Tbsp. Dijon mustard
- 1 Tbsp. horseradish sauce with dill or possibly less
Инструкции
- Place fillets side by side in a shallow glass baking dish. Blend yogurt, lemon, mustard and horseradish (to taste) in a small bowl. Spread mix over fish. Cover with waxed paper and cook 2 min on High. Rotate the dish half turn. Cook 2 min more. Let set, covered with foil, 3 min. Fish is properly cooked when it flakes easily with a fork. Serve with garlic-parsley noodles and steamed mixed vegetables.
- Variation: Substitute lowfat or possibly full fat yogurt and fresh lemon juice.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 56g | |
| Recipe makes 4 servings | |
| Calories 42 | |
| Calories from Fat 5 | 12% |
| Total Fat 0.55g | 1% |
| Saturated Fat 0.12g | 0% |
| Trans Fat 0.0g | |
| Cholesterol 14mg | 5% |
| Sodium 93mg | 4% |
| Potassium 169mg | 5% |
| Total Carbs 2.19g | 1% |
| Dietary Fiber 0.2g | 1% |
| Sugars 1.9g | 1% |
| Protein 6.72g | 11% |
