|4||Cod fillets (6 oz ea)|
|2 tablespoons||Freshly squeezed lemon juice|
|2||Egg whites; room temperature|
|½ cup||Plain nonfat yogurt|
|1 tablespoon||Onion; finely minced|
|½ cup||Nonfat milk|
|1 tablespoon||Dijon mustard|
|1||Clove garlic; pressed|
|1 teaspoon||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 Kühnen" <DEBKUHNEN@...> on Sep 19, 97
Random recipe of the day