Baked cod alaska
4 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 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 | ||
Directions
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@...> on Sep 19, 97