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