4 Servings
vegetable oil spray
20 ounces haddock fillets, or Cod
1/2 teaspoon
freshly ground black pepper
1 tablespoon lemon juice
2 tablespoons margarine,
melted
6 ounces 12 stalks asparagus
1/3 cup light sour cream
1/3 cup plain
nonfat yogurt
2 teaspoons minced chives
2 teaspoons horseradish
1/2 tablespoon
dill weed
1 egg white
2 tablespoons parsley
Preheat broiler. Lightly spray a broiler pan with vegetable oil.Rinse fish
and pat dry. Season fish with pepper and lemon juice and brush with margarine. Place
on broiler pan and broil about 8 minutes, turning once or until fish almost flakes.
Remove from oven and top each fillet with 3 stalks of asparagus. In a small bowl,
combine sour cream, yogurt, chives, horseradish and dill weed. In another small bowl,
beat egg white until still peaks form; fold in sour cream mixture. Spread sour cream
mixture over each fillet to cover fish and asparagus. Return to broiler and broil
1 to 2 minutes, or until golden brown. Sprinkle with parsley.
Amount Per Serving
Calories 239 Calories from Fat 88
Percent Total Calories
From:
Fat 37% Protein 52% Carb. 12%
Nutrient Amount per Serving Value
Total Fat 10 g 15%
Saturated Fat 2 g 10%
Cholesterol 82 mg 27%
Sodium 218 mg 9%
Total Carbohydrate 7 g 2%
Dietary Fiber 1 g 2%
Sugars 0 g
Protein 31 g
Vitamin A 18% Vitamin C 28% Calcium 0% Iron 15%
