|
|
|
|
 |
|
|
| Baked Cod Alaska Recipe |
Category: Seafood / Fish
Rating:
N/A
Servings: 4
|
|
|
Ingredients
----NORMA WRENN----
4 cod fillets (6 oz ea)
2 tablespoon freshly squeezed lemon juice
2 egg whites; room temperature
1/2 cup plain nonfat yogurt
1 tablespoon onion; finely minced
1/2 cup nonfat milk
1 tablespoon dijon mustard
1 clove garlic; pressed
1 teaspoon dill weed
1 sea salt to taste
1 freshly ground pepper
Cooking Directions:
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" on Sep 19, 97
fish,low-fat
|
|
|
|
|
|
|
Related Recipes:
|
|
|
|
|
|
