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Scandinavian Fish Bake




Source of Recipe


JoAnna M. Lund






Recipe Introduction


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 taste so luscious, no one will believe it's this low in calories and fat!
Serves 4





List of Ingredients



• 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
  






Instructions



1. 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 15 to 20 minutes or until fish flakes easily. Evenly divide into 4 servings.
   






Final Comments


Each serving equals:
HE: 1 1/2 Protein, 3/4 Bread, 1/4 Skim Milk, 10 Optional Calorie
****************************
190 Calories, 2gm Fat, 27gm Protein,
16gm Carbohydrate, 226mg Sodium,
200mg Calcium, 1gm Fiber
***************************
DIABETIC: 3 Meat, 1 Starch/Carbohydrate

"Make a Joyful Table, page 180."