Estimated Nutrition (whole recipe, rough)
Counts 5 of 6 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 5 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Yogurt | 170g plain Greek | 100 |
| Egg | 1 large egg (50g) | 78 |
| Green Onion | 1 medium (110g) | 44 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Wheat | not in our table | 0 |
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 ½ c Yogurt plain no-fat
- 6 tb Minced fresh cilantro
- 4 tb Minced green onion
- 2 ts Paprika
- Nonstick vegetable oil spray
- 8 Flounder or sole fillets
- 4 Lg egg whites
- 2 c Toasted wheat germ
Directions
Mix yogurt, cilantro, paprika, & green onion in small bowl.
Season fish with salt & pepper. Preheat oven to 500F.
Spray baking sheet with vegetable oil spray. Place in oven.
Whisk egg whites in medium bowl until foamy.
Place wheat germ on large sheet of waxed paper.
Dip fish fillets into egg whites, then turn fillets in wheat germ, coating lightly.
Place fish fillets on hot baking sheet.
Sprinkle with salt & pepper.
Bake until fish is opaque in center, about 8 minutes.
Remove from oven; let stand 2 minutes.
Transfer to platter.
Serve yogurt sauce alongside.
Category:Georgian Recipes
Category:Georgian Meat Dishes