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Obesity Discussion · 01-24-06, 11:14 PM

White sea bass with dill relish
Dietitian's tip: One serving of white sea bass has 119 calories, 22 grams of protein and 2 grams of fat. This type of fish is also a very good source of vitamin B-6, selenium and phosphorus.

SERVES 4
Ingredients
1 1/2 tablespoons chopped white onion
2 teaspoons pickled baby capers, drained
1 1/2 teaspoons chopped dill
1 teaspoon Dijon mustard
1 teaspoon lemon juice
4 white sea bass fillets, each 4 ounces
1 lemon, cut in quarters

Directions
Preheat the oven to 375 F.

In a small bowl, add the onion, capers, dill, mustard and lemon juice. Stir to mix well.

Place each fillet on a square of aluminum foil. Squeeze 1 lemon wedge over each fillet and spread 1/4 of the dill relish over each piece. Wrap the aluminum foil around the fish and bake until the fish is opaque throughout when tested with a tip of a knife, 10 to 12 minutes. Serve immediately.

Nutritional Analysis(per serving)Serving size: 1 fillet
Calories 119 Cholesterol 46 mg
Protein 22 g Sodium 151 mg
Carbohydrate 4 g Fiber 1 g
Total fat 2 g Potassium 338 mg
Saturated fat 1 g Calcium 31 mg
Monounsaturated fat < 0.5 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Protein and dairy 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Meat and meat substitutes 3 1/2

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Meats, poultry and fish 1

http://www.mayoclinic.com/health/hea...ecipes/NU00580

01-24-06, 11:14 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,851 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	White sea bass with dill relish White sea bass with dill relish Dietitian's tip: One serving of white sea bass has 119 calories, 22 grams of protein and 2 grams of fat. This type of fish is also a very good source of vitamin B-6, selenium and phosphorus. SERVES 4 Ingredients 1 1/2 tablespoons chopped white onion 2 teaspoons pickled baby capers, drained 1 1/2 teaspoons chopped dill 1 teaspoon Dijon mustard 1 teaspoon lemon juice 4 white sea bass fillets, each 4 ounces 1 lemon, cut in quarters Directions Preheat the oven to 375 F. In a small bowl, add the onion, capers, dill, mustard and lemon juice. Stir to mix well. Place each fillet on a square of aluminum foil. Squeeze 1 lemon wedge over each fillet and spread 1/4 of the dill relish over each piece. Wrap the aluminum foil around the fish and bake until the fish is opaque throughout when tested with a tip of a knife, 10 to 12 minutes. Serve immediately. Nutritional Analysis(per serving)Serving size: 1 fillet Calories 119 Cholesterol 46 mg Protein 22 g Sodium 151 mg Carbohydrate 4 g Fiber 1 g Total fat 2 g Potassium 338 mg Saturated fat 1 g Calcium 31 mg Monounsaturated fat < 0.5 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Protein and dairy 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Meat and meat substitutes 3 1/2 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Meats, poultry and fish 1 http://www.mayoclinic.com/health/hea...ecipes/NU00580 __________________