0.75 pound Whitefish, trout or catfish fillets, cut up
0.5 pound Uncooked peeled deveined medium shrimp, thawed if frozen
4 Medium green onions, chopped
2 tablespoon Fat free cholesterol free egg product or 1 egg white
2 tablespoon Chopped fresh parsley
1 tablespoon All purpose flour
1 tablespoon Reduced fat mayonnaise or salad dressing
1 teaspoon Dijon mustard
0.5 teaspoon Salt
0.25 teaspoon Pepper
0.1200000000000001 teaspoon Worcestershire sauce
Reduced fat tartar sauce or salsa, if desired
Nutrition value
223
calories per serving
8 g Fat19 g Protein17 g Carbs2 g FiberOther
Current Totals
8 g Fat
19 g Protein
17 g Carbs
2 g Fiber
MacroNutrients
Carbs
17 g
Protein
19 g
Fiber
2 g
Fats
Fat
8 g
Vitamins & Minerals
Calcium
71 mg
Iron
1 mg
Vitamin A
165 mcg
Vitamin B1
0 mg
Vitamin B2
0 mg
Vitamin B3
3 mg
Vitamin B6
0 mg
Vitamin B9
53 mcg
Vitamin B12
2 mcg
Vitamin C
18 mg
Vitamin E
1 mg
Copper
0 mcg
Magnesium
43 mg
Manganese
0 mg
Phosphorus
247 mg
Selenium
22 mcg
Zinc
1 mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
