Nutrition Facts
| Serving Size | ½ of recipe |
| Calories | 223 |
| Total Fat | 8 g |
| Saturated Fat | 3 g |
| Sodium | 429 mg |
| Total Carbohydrate | 5 g |
| Dietary Fiber | 1 g |
| Protein | 32 g |
Ingredients and Preparation
| Ingredients | Measures |
|---|
| Light sour cream | ¼ cup |
| Juice of ½ lemon |
| Salt | ¼-teaspoon |
| Freshly ground pepper to taste |
| Scallions, thinly sliced | 2 |
| Water | 2 tablespoons |
| Paprika | 1 teaspoon |
| Fresh dill leaves, coarsely chopped | 2 tablespoons |
| Striped bass or other white fish (eg, red snapper, cod), cut into 2 filets | ¾-pound |
| Cooking spray |
Directions
- Preheat oven to 450°F.
- In a small mixing bowl, combine sour cream through dill.
- Place fish skin side down in a small casserole dish coated with cooking spray. Coat tops and sides of fish with sour cream sauce and bake for about 20-25 minutes (for a 1 ½-inch filet; less for a smaller filet), until fish flakes easily.
Exchanges
5 very lean meats; 0.5 vegetable; 0.5 fat
Side Suggestions: Apple and Walnut Salad
Toss 2 cups of your favorite salad greens (try endive or arugula) with 1 small diced green apple, 2 tablespoons toasted chopped walnuts, and 2 tablespoons crumbled goat cheese. Whisk together 1 tablespoon minced shallot, 1 tablespoon olive oil, and 2 tablespoons white wine vinegar. Toss salad mixture with dressing, and add 1/8 teaspoon salt and freshly ground pepper to taste. Nutrition Info (for ½ of recipe): 202 calories; 12 g carbohydrate; 5 g protein; 16 g fat (4 g sat); 2 g fiber; 224 mg sodium. Exchanges: 2.5 fats; 1 vegetable; 0.5 fruit; 0.5 medium-fat meat substitute.
Crusty Bread (Italian or French)