Baked cod alaska

Yield: 4 Servings

Measure Ingredient
4 \N Cod fillets (6 oz ea)
2 tablespoons Freshly squeezed lemon juice
2 \N Egg whites; room temperature
½ cup Plain nonfat yogurt
1 tablespoon Onion; finely minced
½ cup Nonfat milk
1 tablespoon Dijon mustard
1 \N Clove garlic; pressed
1 teaspoon Dill weed
\N \N Sea salt to taste
\N \N 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

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