| |
| INGREDIENTS |
| 1 tbsp. |
unsalted butter |
| 1 |
small onion, thinly sliced |
| 4 |
(6 oz.) pieces of tilapia, cod, or haddock fillets |
| 1 tsp. |
Mrs. Dash |
| ½ tsp. |
dried dill weed |
| ¼ tsp. |
pepper |
| ¼ cup |
grated Parmesan cheese |
| ¼ cup |
fat free mayonnaise |
| 1 tbsp. |
freshly minced parsley |
| 1 tbsp. |
fresh squeezed lemon juice |
| 2 tbsp. |
sliced almonds, toasted |
|
|
|
| RECIPE |
- Preheat oven to 400ºF.
- Place butter in a 13x9” baking dish and melt in oven.
- When melted, remove from oven and spread butter to coat bottom of dish.
- Cover with sliced onions and arrange fish on top.
- Sprinkle Mrs. Dash, dill weed, and pepper over fish.
- Mix together the Parmesan cheese, mayonnaise, parsley and lemon juice.
- Spread over fish.
Bake, uncovered, for 18-20 minutes or until fish flakes easily with a fork.
- Before serving, sprinkle with almonds.
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|
|
| SERVING SUGGESTION |
SERVING SIZE:
1 fish fillet
NUMBER OF SERVINGS:
4
|
|
|
| NUTRITION FACTS |
| |
| Calories |
223 |
|
| Total Fat |
7 g |
|
| Sodium |
683 mg |
|
| Total Carbohydrates |
4 g |
|
| Fiber |
1 g |
|
| Protein |
33 g |
|
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|
