Baked Cod Alaska
- --------------------------------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 Kühnen"
on Sep 19, 97
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"
