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
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