White Fish with Orange Poppy Seed Sauce

Authorlindora

Yields1 Serving

 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

Fish
1

Squeeze lemon juice on fish.

2

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

3

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

4

Serve with remaining sauce.

Sauce
5

In a small bowl combine cottage cheese and poppy seeds.

6

Squeeze juice from orange wedge into bowl.

7

Lightly grate peel into bowl. Mix ingredients.

8

Refrigerate 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

Directions

Fish
1

Squeeze lemon juice on fish.

2

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

3

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

4

Serve with remaining sauce.

Sauce
5

In a small bowl combine cottage cheese and poppy seeds.

6

Squeeze juice from orange wedge into bowl.

7

Lightly grate peel into bowl. Mix ingredients.

8

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

White Fish with Orange Poppy Seed Sauce