| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Eggs, Dairy | Fitness, Fish, Low-fat | 4 | Servings | |
INGREDIENTS
| 4 | Cod fillets (6 oz ea) | |
| 2 | tb | Freshly squeezed lemon juice |
| 2 | Egg whites; room temperature | |
| 1/2 | c | Plain nonfat yogurt |
| 1 | tb | Onion; finely minced |
| 1/2 | c | Nonfat milk |
| 1 | tb | Dijon mustard |
| 1 | Clove garlic; pressed | |
| 1 | ts | Dill weed |
| Sea salt to taste | ||
| Freshly ground pepper |
INSTRUCTIONS
NORMA WRENN Arrange fish fillets on a nonstick baking sheet and sprinkle the top with lemon juice. In a small bowl, beat egg whites until soft peaks form. Fold in 2 tablespoons of the yogurt, along with the minced onion (and salt if desired). Spoon equal portions of the egg white topping over each fish fillet. Bake in a preheated 375-degree oven for about 20 minutes. Meanwhile, blend the rest of the yogurt with the remaining ingredients in a small double boiler. Cook over a full boil until mixture is hot, about 10-15 minutes. When fish is done, remove each fillet with a spatula and place on individual serving plates. Pour equal amounts of the mustard sauce over the top of each. Per serving: 240 calories; 40 g protein, 7 g fat, 5 g carbohydrate Source: Joe Weider's Muscle & Fitness Magazine 5/90 Posted to MM-Recipes Digest V4 #249 by "Deborah Kühnen" <DEBKUHNEN@classic.msn.com> on Sep 19, 97
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