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Roasted Whitefish with Garlic Mayonnaise

Servings = 2 | Serving size =4 ounces fish with sauce

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does not make very good leftovers.

Serve with Roasted Potatoes

AND

Serve with Parmesan Squash

2 cloves	garlic
1 Tbsp	olive oil
2 Tbsp	reduced fat mayonnaise
1/4 tsp	salt
	fresh ground black pepper (to taste)
2 4 ounce	cod filets (or other white fish)
	spray olive oil

Press the garlic through a garlic press into a small dish. Add the olive oil, mayonnaise and salt.

Using a fork whisk together until smooth. Refrigerate (an hour or more is better but this can be made immediately before use).

Place a large skillet in the oven and preheat oven to 425°F.

When the oven is hot spray the pan lightly with oil. Add the fish filets and spread them lightly with the garlic mayonnaise. Return the pan to the oven and cook for 8 to 12 minutes. Serve.

Nutrition Facts

Serving size: 4 ounces fish with sauce | Servings 2

Calories 206 | Calories from Fat 111

Amount Per Serving (% Daily Value)

Total Fat 12g (19%) | Saturated Fat 2g (9%)

Monounsaturated Fat 5g | Trans Fat 0g

Cholesterol 53 mg (18 %) | Sodium 471 mg (20 %)

Total Carbohydrates 2g (1%) | Sugars 1g

Dietary Fiber 0g (0%) | Protein 20g

Vitamin A 1% | Vitamin C 4 % | Calcium 2% | Iron 3%

Vitamin K 28 mcg | Potassium 483 mg | Magnesium 37 mg

Carbohydrates

Carbohydrates are chains of basic sugar molecules called saccharides. A single sugar molecule is known as a monosacchride while two sugars joined together are called a disaccharide. These are also called simple sugars because they easily broken down in the body into the monosaccharides

The monosaccharide glucose is important because it’s the primary fuel for your body. All edible carbohydrates contain the monosaccharide glucose.

Combining the monosaccharides glucose and fructose results in the disaccharide called sucrose (AKA good old fashioned table sugar).

When monosaccharides form chains longer than two the are called polysaccharides or complex carbohydrates (sometimes called starches or complex sugars). Starches contain at least some glucose and these complex carbohydrates break down slower than simple ones.

This is why when you look on the nutrition facts on foods there is a line for carbohydrates. This is for all carbs - both simple and complex. The sugars line is for simple carbohydrates only. Subtract the simple carbs from the total carbs and you have the number of grams of complex carbohydrates or starches.

There are some long chains of monosaccharides that we think of as simple carbohydrates because they are easily broken down. High fructose corn syrup for example is simply long chains of mostly fructose that is easily split into the basic monosaccharides. (see also The health of it all – sugars – Recipe No. xx)

Roasted Whitefish with Garlic Mayonnaise

Nutrition Facts

The refrigerator light goes on...

Special Diet Information

Carbohydrates