1 pound fresh or frozen fish fillets*
1/3 cup chopped cucumber
2 tablespoons reduced-calorie mayonnaise
2 tablespoons plain low-fat yogurt
1 1/2teaspoons prepared mustard
Thaw fish, if frozen. Turn under any thin edges of fish. In a 12x7 1/2x2-inch baking dish (use an 8x8x2- inch baking dish for low-wattage ovens) arrange fish fillets with thicker portions toward outer edges of the dis
h. Cover dish with vented clear plastic wrap.
Cook on 100% power (high) for 4 to 7 minutes or till fish flakes easily when tested with a fork, giving dish a half-turn after 3 minutes. Meanwhile, for sauce, in a small bowl stir together cucumber, mayonnaise, yogurt, and mustard. Serve with fish.
Makes 4 servings.
Calories: 122 / serving
*Note: To thaw fish in a microwave, place in a shallow baking dish. Cover with vented clear plastic wrap. Cook on 30% power (medium-low) for 31/2 to 41/2 minutes for 1/2 pound of fish or 6 to 8. minutes for I pound. Let stand for 10 minutes. The fish should be pliable and cold on the outside, but still slightly icy in the center of thick areas.
TIME: Preparation Time: 10 min. Cooking Time: 4 min.
NUTRITIONAL INFORMATION PER SERVING: 21g protein 1g carbohydrate 3g fat 52mg cholesterol 132mg sodium 503mg potassium
-Low Fat -Low Cholesterol -Low Sodium