* Crossposted from: [MME] Gourmet
 
MMMMM----- Recipe via Meal-Master (tm) v8.05
 
      Title: Baked Cod Alaska
 Categories: Fitness, Fish, Low-fat
      Yield: 4 servings
 
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      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
  
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MMMMM----- Recipe via Meal-Master (tm) v8.05
 
      Title: Sunny Broiled Sole with Lite Tartar Sauce
 Categories: Fish, Fitness, Sauces, Low-fat
      Yield: 4 servings
 
MMMMM------------------------NORMA WRENN-----------------------------
      4    Sole fillets (6 oz ea)
      1    Egg white
    1/4 c  Dry-roasted sunflower seeds
           -coarsely ground
      2 tb Wheat germ; toasted
      1 ts Dried parsley
           Sea salt/freshly ground
           Pepper to taste
 
  Arrange sole fillets on a nonstick baking sheet and brush the tops
  with egg white.  Mix remaining ingredients together and sprinkle
  topping over the fillet.  Place the baking sheet under a boiler about
  8 inches from the heat.  Broil 7-8 minutes until fish is flaky and
  topping is browned. Serve with Lite Tartar Sauce.
  
  Per serving (without tartar sauce): 260 calories; 37 g protein, 10 g
  fat, 4 g carbohydrate
  
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... Sincerely yours Gigi
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