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Posts: 305
11/29/08 1:29 A

Scandinavian Fish Bake
Make A Joyful Table p.180

Do you sometimes stand in the store and think, "What am I going to do with this piece of plain fish?" Well, here's a delicate and delectable suggestion inspired by a cuisine that celebrates the glories of fish--and it tastes so luscious, no one will believe it's this low in calories and fat!


3 tablespoons all-purpose flour
1/2 teaspoon dried dill weed
1/8 teaspoon black pepper
16 ounces white fish, cut into 4 pieces
1 cup skim milk
1/2 cup Land O Lakes no-fat sour cream
6 tablespoons (1 1/2 ounces) dried fine bread crumbs

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a shallow saucer, combine flour, dill weed and black pepper. Coat fish pieces in flour mixture. Place fish into prepared baking dish. Sprinkle any remaining flour mixture over fish pieces. Evenly pour skim milk over top. Bake for 35 minutes. Spoon sour cream evenly over fish pieces. Sprinkle bread crumbs over top. Lightly spray tops with butter-flavored cooking spray. Continue baking for 15 to 20 minutes or until fish flakes easily. Evenly divide into 4 servings.

Serves 4 - each serving equals:
HE: 1 1/2 Pr, 3/4 Br, 1/4 SM, 1/4 Sl, 10 OC
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190 cal, 2g Fa, 27g Pr, 16g carb, 226mg So, 200mg Ca, 1g Fi
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Diabetic: 3 meat, 1 starch /carbohydrate

current weight: 134.0

199 180.25 161.5 142.75

124