Main Dish 122 calorie Fish with Cucumber Sauce

Main Dish 122 calorie Fish with Cucumber Sauce

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 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
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 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