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Baked White Fish with Asparagus

Original recipe from Thompson
kept byphoenyx7
recipe by

21 grams protein, 4 grams fat, 215 calories


100 grams white fish (make multiple servings for best results)
1 ½ cups Asparagus per serving of fish
1 serving Melba toast crumbs per serving
½ cup vegetable broth or water
2 tablespoons caper juice
4 tablespoons lemon juice
1 clove garlic crushed and minced
1 tablespoon onion minced
¼ teaspoon dried or fresh dill
Pinch of tarragon
Salt and pepper to taste

  1. In a small baking dish, layer the fish and asparagus.
  2. Mix vegetable broth with spices and pour over fish and asparagus.
  3. Top with herbed Melba toast crumbs and bake at 350 for about 20 minutes or until fish and asparagus is cooked thoroughly and crumbs are slightly brown.
  4. Top with remaining sauce, fresh parsley, and serve with lemon wedges.
  5. Dish can also be cooked on the barbeque.
  6. Just wrap up fish and asparagus in foil, toss with spices and baste with vegetable broth.
  7. Makes 1 serving (1 protein, 1 vegetable, 1 Melba toast)



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