Lemon Dill Fish Fillets^ Recipe
Yield: 4 servingsRecipe by luhu.jp
Ingredients:
4: , (4oz) orange roughy or other
1/4 tsp: Salt,
Lean white fish fillets,
1/2 cup: Lemon dill coating,
Vegetable cooking spray,
Lemon wedges, optional
LEMON-DILL COATING
2 cup: Finely crushed plain Melba,
1 tbsp: PLUS, see next line
Toast rounds,
1 tsp: Dried whole dillweed,
2 tbsp: Paprika,
1 1/2 tsp: Dry mustard,
2 tbsp: Grated lemon rind,
Directions:
Coat both sides of fish with spray; sprinkle with salt. Place coating
is a shallow dish; dredge fish.Place in a spayed 11 x 7 x 2" baking
dish. Bake at 400F for 15 minutes or until fish flakes easily with a
fork. Serve with lemon wedges, if desired.
Per serving: 125 calories, 18.3 g protein, 2.2 g (16%), 7.6 g carb.,
23 mg chol., .9mg iron, 307 mg sodium, 8 mg calcium
Coating:
combine in a ziplock bag and shake well. Store in refrigerator and
shake well before each use. Use as a coating for fish and chicken.
Makes 2 cups.
Per 2 tablespoon serving: 43 calories, 1.6 g protein, .9 g (19%) fat,
7.5 g carb., .2 g fiber, 0 mg chol., .7 mg iron, 89 mg sodium, 6 mg
calcium.
Cooking Light Carolyn Shaw 8-95
Submitted By CAROLYN SHAW On 09-04-95
Source from luhu.jp
is a shallow dish; dredge fish.Place in a spayed 11 x 7 x 2" baking
dish. Bake at 400F for 15 minutes or until fish flakes easily with a
fork. Serve with lemon wedges, if desired.
Per serving: 125 calories, 18.3 g protein, 2.2 g (16%), 7.6 g carb.,
23 mg chol., .9mg iron, 307 mg sodium, 8 mg calcium
Coating:
combine in a ziplock bag and shake well. Store in refrigerator and
shake well before each use. Use as a coating for fish and chicken.
Makes 2 cups.
Per 2 tablespoon serving: 43 calories, 1.6 g protein, .9 g (19%) fat,
7.5 g carb., .2 g fiber, 0 mg chol., .7 mg iron, 89 mg sodium, 6 mg
calcium.
Cooking Light Carolyn Shaw 8-95
Submitted By CAROLYN SHAW On 09-04-95
Source from luhu.jp