Tuesday, May 16, 2017

Broccoli Fish Bake Recipe

A crispy bread crumb topping and a nice assortment of spices help make this fish and vegetable bake special. But it also provides lots of nutrition for not many calories.

Broccoli Fish Bake Recipe



Ingredients
  • 1 cup (230 g) fat-free sour cream
  • 1 cup (225 g) low fat mayonnaise
  • 1 tablespoon (5 g) dried onion
  • 2 teaspoons lemon pepper
  • 1/4 teaspoon white pepper
  • 1 tablespoon (6 g) celery flakes
  • 1 tablespoon (1 g) dried parsley
  • 2 teaspoons lemon juice
  • 1/8 teaspoon black pepper
  • 20 ounces (570 g) broccoli
  • 2 tablespoons (28 ml) lemon juice, divided
  • 6 catfish fillets
  • 1/4 cup (30 g) bread crumbs



Directions


Mix first 9 ingredients and set aside. Spread broccoli in shallow casserole dish and drizzle with 1 tablespoon (15 ml) lemon juice. Layer fillets on broccoli and then spread the sour cream mixture. Top with sprinkled bread crumbs and remaining lemon juice. Bake covered at 350°F (180°C, or gas mark 4) for 45 minutes and then uncovered an additional 15 minutes until brown.

6 SERVINGS

Each with: 372 Calories (47% from Fat, 33% from Protein, 20% from Carb); 29 g Protein; 19 g Total Fat; 6 g Unsaturated Fat; 7 g Monounsaturated Fat; 3 g Polyunsaturated Fat; 18 g Carb; 4 g Fiber; 5 g Sugar; 444 mg Phosphorus; 119 mg Calcium; 486 mg Sodium; 885 mg Potassium; 921 IU Vitamin A; 64 mg ATE Vitamin E; 89 mg Vitamin C; 95 mg Cholesterol

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