Fish with Lime Sauce
Source of Recipe
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List of Ingredients
2 frozen fish fillets, thawed (use any firm-fleshed fish of your choice)
Salt and pepper to taste
1 lime (1/2 juiced, the other half quartered)
3 tablespoons onion, finely chopped
1 1/3 tablespoons butter
1 tablespoon whole wheat flour
2/3 cup milk, low fat
3 tablespoons chicken broth (low sodium/no MSG, if available)
Recipe
Preheat oven to 375 degrees.
Season fish fillets with salt and pepper. Place in a small baking dish and squeeze the juice of one half a lime over fish fillets.
Sprinkle onion over top of fish and bake for 20 minutes or until fish flakes easily when tested with a fork.
Meanwhile, in a small saucepan over medium heat, melt the butter. Add flour and then gradually add the milk. Stir constantly over medium-low heat till sauce starts to thicken; salt and pepper to taste. Add chicken broth and continue simmering till sauce has thickened to your liking.
Place fish on each dinner plate and ladle sauce over the top; garnish with a wedge of lime and serve.
Per Serving: 325 Calories; 10g Fat; 45g Protein; 13g Carbohydrate; 1g Dietary Fiber; 123mg Cholesterol; 245mg Sodium. Exchanges: 1/2 Grain (Starch); 5 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Non-Fat Milk; 1 1/2 Fat.
SERVING SUGGESTIONS: Serve with steamed Brussels sprouts (toss with a little butter, some nutmeg and salt and pepper) and oven roasted red potatoes. (To roast, toss quartered potatoes with a little olive oil and salt and pepper. Put them on to bake in the same oven about 10 minutes before you start the fish).
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