Baked Cod Alaska

Title:
Baked Cod Alaska

Yield:
4 Servings

Categories:
Fitness,
Fish,
Low-Fat




Ingredients:




--------------------------------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