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Ingredientes
- 4 x Cod fillets (6 ounce ea)
- 2 Tbsp. Freshly squeezed lemon juice
- 2 x Egg whites, room temperature
- 1/2 c. Plain nonfat yogurt
- 1 Tbsp. Onion, finely chopped
- 1/2 c. Nonfat lowfat milk
- 1 Tbsp. Dijon mustard
- 1 x Clove garlic, pressed
- 1 tsp Dill weed Sea salt to taste Freshly grnd pepper
Direcciones
- Arrange fish fillets on a nonstick baking sheet and sprinkle the top with lemon juice. In a small bowl, beat egg whites till soft peaks form. Mix in 2 Tbsp. of the yogurt, along with the chopped onion (and salt if you like). Spoon equal portions of the egg white topping over each fish fillet. Bake in a preheated 375-degree oven for about 20 min.
- Meanwhile, blend the rest of the yogurt with the remaining ingredients in a small double boiler. Cook over a full boil till mix is warm, about 10-15 min. 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.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 306g | |
| Recipe makes 4 servings | |
| Calories 225 | |
| Calories from Fat 24 | 11% |
| Total Fat 2.72g | 3% |
| Saturated Fat 0.97g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 104mg | 35% |
| Sodium 195mg | 8% |
| Potassium 1070mg | 31% |
| Total Carbs 4.23g | 1% |
| Dietary Fiber 0.2g | 1% |
| Sugars 3.3g | 2% |
| Protein 43.49g | 70% |
