Title: Baked cod alaska
 Categories: Fitness, Fish, Low-fat
      Yield: 4 Servings
 
MMMMM------------------------NORMA WRENN-----------------------------
      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