5 Star Fish
Nutritional Info
- Servings Per Recipe: 3
- Amount Per Serving
- Calories: 140.5
- Total Fat: 6.5 g
- Cholesterol: 18.4 mg
- Sodium: 134.8 mg
- Total Carbs: 13.6 g
- Dietary Fiber: 2.3 g
- Protein: 8.3 g
View full nutritional breakdown of 5 Star Fish calories by ingredient
Introduction
Fish and Brocolli Dish Fish and Brocolli DishNumber of Servings: 3
Ingredients
-
Fish, Swai Fillet, 4 oz
frozen broccoli florets, 1 cup
*Canola Oil, 1 tsp
Sour Cream, 1 tbsp
Mayonnaise, 1 tbsp
Garlic powder, 50 grams
Lemon Juice 'Real Lemon' 100% juice, 1 tsp
Tips
Multiply recipe per number of servings. # people equals 12 oz of fish. This recipe is based on 1 serving size. Same cooking time for 4 servings or more.
Directions
Place oil, half of the garlic powder and the lemon juice in a glass or Pyrex cooking dish big enough to hold the fillets. Mix with a fork and then place fish in the dish bathing it well in the liquid. Place in the over at 350 for fifteen minutes. In the mean time begin steaming the broccoli. Mix the mayo, sour cream and remaining garlic powder in a small bowl. You can add a little lemon juice or salt and pepper to taste. turn fish over and smoother in the cream sauce and cook until fish is done. Place fish in the middle if the plate and surround with broccoli, spoon any remaining sauce from the pan over the fish. Serve
Serving Size: makes 1 serving
Number of Servings: 3
Recipe submitted by SparkPeople user EVHATFIELD.
Serving Size: makes 1 serving
Number of Servings: 3
Recipe submitted by SparkPeople user EVHATFIELD.