5 Star Fish

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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 Dish
Number 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.