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Ингредиенты
- 8 ounce Orange roughy (or possibly whatever fish you choose)
- 1 c. Lowfat milk (I use dry mix with water)
- 2 tsp Garlic pwdr (or possibly however much you want) Mrs Dash Spicy Mix
Инструкции
- I have been on a low fat eating plan and have what I think is a flavorable method of cooking fish.
- I read which if you soak fish in lowfat milk for a few hrs it will take any strong fishy smell out of it. I take the lowfat milk add in the garlic pwdr and let it soak for 3 hrs. Pat the fish with a paper towel to remove excess lowfat milk.
- I use a non stick pan which I have sprayed with pam or possibly someother cooking spray. On one side put the spices which you have chosen and pat onto the fish. Place in the skillet with spice side up. You will only have spices on one side. Heat the skillet on high heat, but not so high which the pam and fish will burn. Brown and then flip over. I add in some fresh lemon to the pan as it cooks then I put a lid on for about 4 min and lower the heat if the fish is thick. Turn over a couple of times to get a nice crust and brown proportionately. After I plate the fish I sprinkle some more lemon. I was pleasantly surprised which this turned out to be very good.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 237g | |
| Recipe makes 2 servings | |
| Calories 141 | |
| Calories from Fat 18 | 13% |
| Total Fat 1.99g | 2% |
| Saturated Fat 0.79g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 74mg | 25% |
| Sodium 136mg | 6% |
| Potassium 382mg | 11% |
| Total Carbs 6.89g | 2% |
| Dietary Fiber 0.1g | 0% |
| Sugars 6.37g | 4% |
| Protein 22.88g | 37% |
