Baked Bass with Avocado Sauce
By LOO Staff

Avocado Sauce

1 avocado, peeled and seeded
1/4 cup skim milk
1/4 cup nonfat sour cream
4 tsp. lime juice
1 clove garlic, minced
1 tbsp cilantro, finely chopped (optional)
Dash of Hot-pepper sauce or ground red pepper (optional)

Combine all ingredients in a blender or food processor. Blend until smooth. Set aside.

Baked Bass

2 Tlb. lemon juice
1 Tlb. light soy sauce
1 tsp. lemon rind grated
1 tsp. dijon mustard
16 oz bass fillets
1/3 cup plain, dry bread crumbs
vegetable cooking spray

Combine first 4 ingredients in a shallow dish, dip fillets in lemon juice mixture and roll in bread crumbs. Place on a baking sheet coated with cooking spray. Bake at 450 degrees for 7 minutes; turn fillets over, and bake an additional 7 minutes or until fish flakes easily when tested with a fork. Transfer fillets to a serving platter and serve topped with avocado sauce. Makes 4 servings

Note: Contrary to what many people think, avocados are a fruit, not a vegetable, and are packed with nutrients you need and may not be getting enough of.
 Avocados are one of the best sources of monounsaturated fat, the fat known to lower artery-clogging LDL cholesterol and raise heart-healthy HDL cholesterol. A few slices of avocado also contain a hefty serving of folate, one of the B vitamins that helps promote healthy cell and tissue development, as well as potassium, which helps maintain the electrical balance important for nerve conduction.
 Other nutrients include vitamin E, lutein and beta-sitosterol. Vitamin E is an antioxidant, which means that it neutralizes free radicals, which can destroy a health cell or induce inflammation. Vitamin E has been shown to have a dramatic effect on a variety of diseases ranging from heart disease to Alzheimer’s. Lutein, a carotenoid, is linked with heart, prostate and eye health, while beta-sitosterol is a plant compound that studies show can help maintain healthy cholesterol levels.