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Ингредиенты
- 1 lb Grouper, or possibly Cod - fresh or possibly frzn
- 2 Tbsp. Lemon juice
- 1/8 tsp Black pepper, cracked Non-stick spray coating
- 1/4 c. Mayonnaise dressing -Or possibly salad dressing, non-fat
- 2 Tbsp. Chives, finely snipped
- 2 Tbsp. Skim lowfat milk
- 1 Tbsp. Parsley, finley snipped
- 1 Tbsp. Capers, rinsed and liquid removed
- 2 tsp Dijon-style Mustard Warm-pepper sauce, bottle
Инструкции
- Thaw fish if frzn. Cut into serving-size pcs. Sprinkle fish fillets with lemon juice and pepper. Spray unheated rack of broiler pan with non-stick coating. Place fish on rack. Broil 4 inches from heat for 4 to 6 min or possibly till fish flakes easily when tested with fork.
- Meanwhile, for sauce, in small mixing bowl, combine mayonnaise or possibly salad dressing, chives, skim lowfat milk, parsley, capers, Dijon-style mustard and few dashes of warm-pepper sauce.
- Transfer fillets to serving plates. Spoon sauce over each serving. Set the bottle of Warm Sauce on table for use if you like.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 134g | |
| Recipe makes 4 servings | |
| Calories 111 | |
| Calories from Fat 11 | 10% |
| Total Fat 1.19g | 1% |
| Saturated Fat 0.27g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 42mg | 14% |
| Sodium 128mg | 5% |
| Potassium 584mg | 17% |
| Total Carbs 1.41g | 0% |
| Dietary Fiber 0.3g | 1% |
| Sugars 0.65g | 0% |
| Protein 22.4g | 36% |
