Estimated Nutrition (whole recipe, rough)
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Avocado | 1 medium (150g) | 240 |
| Milk | 1 cup (244ml) whole | 149 |
| Vegetable | 1 tbsp (14g) | 120 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Lime | juice of 1 lime (44ml) | 11 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 small ripe avocado, coarsely
- -chopped
- 1/4 cup skim milk
- 1 tbsp lime juice
- 1 clove garlic, minced
- 1 dash hot sauce
- 2 tbsp lemon juice
- 1 tbsp light soy sauce
- 1 tsp lemon rind, grated
- 1 tsp dijon mustard
- 16 oz bass fillets
- 1/3 cup fine dry bread crumbs
- vegetable cooking spray
- =
Directions
Combine the first 5 ingredients in a blender; cover and process until smooth. Set mixture aside. Combine lemon juice and next 3 ingredients in a shallow dish; dip fillets in lemon juice mixture, and dredge in bread crumbs. Place on a baking sheet coated with cooking spray. Bake at 450°F for 7 minutes; turn fillets over, and bake an additional 7 minutes or until fish flakes easily when tested with a fork. Transfer fillets to a serving platter, and top with avocado sauce. Alternate fish: jumbo cod, orange roughy, grouper. Per serving: calories: 193, protein: 23.6 g, carbohydrate: 10 g, fat: 6 g, cholesterol: 63 mg, sodium: 332 mg.