Bluefish is a wonderfully meaty and flavorful fish, but it can have a fishy flavor (especially in the darker portions of the fillet) when it’s not at its freshest. If you are not sure that your market’s bluefish is absolutely fresh, use another, milder fish, such as tilapia, instead.

Ingredients

2 tablespoons fat-free sour cream

2 tablespoons ketchup

1 tablespoon light mayonnaise

2 teaspoons drained white horseradish

4 bluefish fillets (5 ounces each)

4 teaspoons lemon juice

1/2 teaspoon salt

1/4 teaspoon pepper

1/4 cup plain dried breadcrumbs

Directions

1. Preheat the broiler. In a small bowl, combine the sour cream, ketchup, mayonnaise, and horseradish.

2. Place the fish on a broiler pan. Drizzle the fillets with the lemon juice and sprinkle with the salt and pepper. Broil 4 to 6 inches from the heat for 5 minutes.

3. Spread the horseradish mixture over the fish. Sprinkle the breadcrumbs over the top. Broil the fish for 2 minutes, or until the topping is lightly browned and the fish just flakes when tested with a fork. Makes 4 servings

Nutrition Facts

per serving
calories 235
total fat 7.8g
saturated fat 1.5g
cholesterol 87mg
dietary fiber 0g
carbohydrate 9g
protein 30g
sodium 571mg
 

Good source of: niacin, omega-3 fatty acids, selenium, vitamin B12, vitamin B6

Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 31 Oct 2011

Last Modified: 06 Apr 2015