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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About Katie Grace

I’m Katie Grace, On FITBODYUSA, you’ll find lots of delicious recipes, healthy living fitness, and weight loss tips. Join in on the fun as we inspire each other to live the healthiest, BEST life possible!

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