Bass with Avocado Sauce

Ingredients

• 1 small ripe avocado, coarsely chopped
• ¼ cup skim milk
• 1 tbsp lime juice
• 1 clove garlic, minced
• 1 dash hot sauce
• 2 tbsp lemon juice
• 1 tbsp light soy sauce
• 1 tsp lemon rind, grated
• 1 tsp Dijon mustard
• 16 oz bass fillets (alternate fish: jumbo cod, orange roughy, grouper)
• ⅓ cup fine dry bread crumbs
• vegetable cooking spray

Directions

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

Nutritional information

Per serving:

• Calories: 193 | protein: 23.6g | carbohydrate: 10g | fat: 6g | cholesterol: 63mg | sodium: 332mg