Baked Cod Alaska

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Title: Baked Cod Alaska
Yield: 4 Servings
Categories: Fitness, Fish, Low-Fat


--------------------------------NORMA WRENN--------------------------------
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

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 K?hnen"
on Sep 19, 97