Baked breaded bluefish with mock tartar sauce

Yield: 2 Servings

Measure Ingredient
¼ cup Skim milk
1 \N Egg white
⅛ teaspoon Pepper, black
2 \N Bluefish fillets, 4 oz
¼ cup Bread crumbs
½ cup Yogurt, nonfat
1 tablespoon Sour pickle; minced
1 tablespoon Green olive, pitted; minced
1 tablespoon Parsley, fresh; minced
¼ teaspoon Mustard, powdered
1 teaspoon Lemon juice
⅛ teaspoon Pepper


Calories per serving: 201

Fat grams per serving: 6.08 Approx. Cook Time: :30

Cholesterol per serving: 680

Preheat the oven to 350F. Combine the skim milk, egg white and pepper to make a seasoned egg wash.

Dip the fillets into the egg wash, then dredge them in the bread crumbs. [Let sit for 10 minutes.] Lay the fillets on a nonstick baking sheet and bake for 10 minutes.

NOTE: For me this dish is a marvelous replacement for fried fish.

Sauce: Combine all ingredients and refrigerate in a tightly covered container.

NOTES: This sauce will keep for a week if stored as suggested. Use this as you would regular tartar sauce with any dish. Try it as a replacement for mayonnaise on sandwiches and in salads.

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