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Ингредиенты
- 2/3 c. lowfat sour cream
- 2 Tbsp. water
- 4 tsp fresh lemon juice
- 1/4 tsp salt
- 1/2 c. finely-minced fresh chives
- Â Â Freshly-grnd black pepper to taste
- 6 piece striped bass fillet with skin - (5 ounce ea)
- 1Â 1/2 Tbsp. vegetable oil
- 1 x lemon cut into 6 wedges
- 2 ounce onion sprouts - (2 c.)
- Â Â (or possibly garlic chive sprouts)
- Â Â Spicy Garlic Potatoes And Zucchini (see recipe)
Инструкции
- For the Sauce: Blend lowfat sour cream, water, juice, salt, and chives in a blender till mix just turns pale green. Season with pepper.
- For the Fish: Preheat oven to 450 degrees. Remove any pin bones from fish with tweezers or possibly needle-nose pliers and pat fish dry with paper towels. Score skin in several places with a thin sharp knife to prevent fish from curling (don't cut through flesh) and season fish with salt and pepper.
- Heat oil in a 12-inch nonstick skillet over high heat till warm but not smoking, then sear fish, skin-sides down, in 2 batches till skin is golden and crisp, 3 to 4 min (fish won't be fully cooked). Transfer, skin-sides up, to an oiled shallow baking pan.
- Roast fish, uncovered, in middle of oven till just cooked through, 7 to 8 min.
- Spoon 3 Tbsp. sauce onto each of 6 plates and top with Spicy Garlic Potatoes And Zucchini. Squeeze 1 lemon wedge over each fillet, then place fish, skin-sides up, over vegetables. Top fish with sprouts.
- This recipe yields 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 240g | |
| Recipe makes 6 servings | |
| Calories 243 | |
| Calories from Fat 108 | 44% |
| Total Fat 12.23g | 15% |
| Saturated Fat 4.02g | 16% |
| Trans Fat 0.09g | |
| Cholesterol 140mg | 47% |
| Sodium 231mg | 10% |
| Potassium 556mg | 16% |
| Total Carbs 3.0g | 1% |
| Dietary Fiber 0.8g | 3% |
| Sugars 1.81g | 1% |
| Protein 29.31g | 47% |
