Whitefish Fillets
Low Salt-Sodium Recipe
By Fitness and Freebies
Whitefish fillets cooked in butter with sauteed garlic. Sprinkle scallion over fish and lemon juice.
Recipe Ingredients
White fish are fish with light, white, flaky flesh whose main concentration of oils is located in the liver. They are naturally low in fat, and an excellent choice for those looking for a healthy option. White fish includes cod, haddock and related species as well as all flatfish, and many of the exotic species - the list is extensive.
2 tablespoons unsalted butter
2 cloves garlic, minced
4 whitefish fillets, about 6 ounces each
1/4 cup scallions, thinly sliced
2 tablespoons lemon juice
Recipe Directions
Melt butter in a heavy nonstick skillet over medium heat. Saute garlic 1 minute. Add fish, cover pan and reduce heat to low. Cook 3 minutes. Carefully turn fish. Sprinkle with scallion. Cover and continue to cook 2 to 3 minutes, until fish flakes easily with a fork. Drizzle lemon juice over fish.
Nutrition information per serving:
Recipe makes 4 servings
Calories: 247
Total Fat: 7.3g (28 percent calories from fat)
Cholesterol: 115mg
Protein: 41.4g
Carbohydrates: 1.7g
Fiber: 0.2g
Sugar: 0.5g
Sodium: 127mg
Dietary Exchanges: Vegetable: 0.1, Fat: 1.1, Very lean meat protein: 6.9
