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Ингредиенты
- 2 x garlic cloves quartered
- 1/2 x silken tofu 9 1/2-ounce cake
- 2 Tbsp. snipped fresh dill
- 1/2 tsp apple-cider vinegar
- 1/4 c. soy lowfat milk
- 1 lb flounder fillets Extra virgin olive oil spray as needed
Инструкции
- Preheat the broiler.
- Place the garlic in a food processor with the S blade inserted. Mince. Add in the tofu, dill, vinegar, and soy lowfat milk. Process till smooth.
- Spray both sides of the flounder fillets with oil. Place the fillets on a broiler pan, glossy side up. Broil for about 3 min and turn over. Broil for 3 more min.
- Place the broiled fish on a serving platter and spoon the sauce over the fillets.
- This recipe yields 4 servings.
- Comments: If flounder isn't available, this delicate dill sauce makes a delicious companion for sole, tilapia, bass, or possibly any white-fish fillet.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 131g | |
| Recipe makes 4 servings | |
| Calories 139 | |
| Calories from Fat 28 | 20% |
| Total Fat 3.12g | 4% |
| Saturated Fat 0.58g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 54mg | 18% |
| Sodium 105mg | 4% |
| Potassium 522mg | 15% |
| Total Carbs 2.65g | 1% |
| Dietary Fiber 1.1g | 4% |
| Sugars 0.39g | 0% |
| Protein 24.22g | 39% |
