Puffy Broiled Fillets Recipe


Difficulty LevelEasyHealth IndexAverage
MethodMain Ingredient


 Vegetable oil spray1
 Fish fillets1 Pound (With Skin)
 Margarine1 Tablespoon, melted
 Finely ground black pepper1⁄2 Teaspoon
 Tartar sauce2 Tablespoon
 Light reduced calorie mayonnaise2 Tablespoon
 Egg white1 , beaten until stiff

Nutrition Facts

Serving size: Complete recipe

Calories 648 Calories from Fat 284

% Daily Value*

Total Fat 32 g49.3%

Saturated Fat 3.3 g16.4%

Trans Fat 0 g

Cholesterol 310.4 mg

Sodium 681.8 mg28.4%

Total Carbohydrates 10 g3.3%

Dietary Fiber 0.66 g2.7%

Sugars 1.8 g

Protein 84 g167.5%

Vitamin A 12.2% Vitamin C 0.9%

Calcium 25.8% Iron 4.6%

*Based on a 2000 Calorie diet


Preheat broiler.
Lightly spray a shallow baking dish with vegetable oil.
Rinse fish and pat dry.
Place fillets skin side down in prepared dish.
Brush with margarine and season with pepper.
Broil about 10 minutes, 3 to 4 inches from heat.
Meanwhile, gently fold tartar sauce and mayonnaise into stiffly beaten egg white.
When fish flakes easily, spread mixture over fillets and broil 2 minutes more, or until topping is golden brown.