White Fish with Orange Poppy Seed Sauce

White Fish with Orange Poppy Seed Sauce

January 30, 2016

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Directions

Fish

1Squeeze lemon juice on fish.

2Broil fish on each side for 3 to 5 minutes, until done.

3Top with half of the poppy seed sauce and broil until brown.

4Serve with remaining sauce.

Sauce

1In a small bowl combine cottage cheese and poppy seeds.

2Squeeze juice from orange wedge into bowl.

3Lightly grate peel into bowl. Mix ingredients.

4Refrigerate at least one hour. (Calories 130; Protein 22 g; Carbohydrates 7 g; Fat 2 g)

Ingredients

3 oz. white fish (cod, halibut, sole)

1 portion poppy seed sauce (see below)

1 lemon wedge

Poppy Seed Sauce

1 oz. nonfat cottage cheese, blended

1/2 small orange, cut in wedge

1/2 tsp. poppy seeds

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Nutrition Facts

Calories121
Protein20
Total Fat1.5
Total Carbohydrates7