| 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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