Bass with Low-Fat Avocado Sauce


Amount Measure Ingredient -- Preparation Method
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1 small Ripe Avocado coarsely chopped
1/4 c Skim Milk
1 Tb. Lime Juice
1 Clove Garlic minced
1 dash Hot Sauce
2 Tb. Lemon Juice
1 Tb. Light Soy Sauce
1 tsp. Lemon zest
1 tsp Dijon Mustard
16 oz Bass Fillets
1/3c Fine Dry Bread Crumbs
Vegetable Cooking Spray


Combine the first 5 ingredients in a blender; cover and process until smooth. Set mixture aside. Combine lemon juice and next 3 ingredients in a shallow dish; dip fillets in lemon juice mixture, and dredge in bread crumbs. Place on a baking sheet coated with cooking spray. Bake at 450øF for 7 minutes; turn fillets over, and bake an additional 7 minutes or until fish flakes easily when tested with a fork. Transfer fillets to a serving platter, and top with avocado sauce.

Alternate Fish: Jumbo Cod, Orange Roughy, Grouper.

Per Serving: Calories: 193, Protein: 23.6 g,
Carbohydrate: 10 g, Fat: 6 g, Cholesterol: 63 mg,
Sodium: 332 mg.

Source: Safeway's Nutritional Awareness Program Typed
by Katherine Smith