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Fish With Cucumber Sauce

Updated: Oct 4, 2023

INGREDIENTS:

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


DIRECTIONS:

Thaw fish, if frozen. Turn under any thin edges of fish. In a 9 x 13 inch baking dish. Arrange fish fillets with thicker portions toward outer edges of the dish. 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 3 1/2 to 4 1/2 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

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