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Honey-Mustard Cod Categories: main dish, low fat, seafood 4 cod fillets - (4 oz ea) 1 tablespoon Dijon mustard 1 tablespoon coarse mustard 1 tablespoon nonfat yogurt 1 tablespoon nonfat mayonnaise 1 tablespoon honey Coat a baking sheet with no-stick spray. Place the cod on the sheet. In a small bowl, combine the Dijon mustard, coarse mustard, yogurt, mayonnaise and honey. Divide the mixture among the fillets, covering the top surface of each. Bake at 400 degrees for 20 minutes. Lay a sheet of foil over the fish, turn off the oven, and let the fish stand for 5 minutes. This recipe yields 4 servings. Comments: This dish is a favorite among patrons of The Heartland Spa in Gilman, Illinois. Serve the fish with herbed rice, steamed spinach and lemon wedges. Nutritional Information Per Serving: Calories: 122; Fat: 1.1 grams (8% of calories); Cholesterol: 49 milligrams; Sodium: 164 milligrams; Fiber (grams) trace. Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "12-29-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 27 Calories (kcal); trace Total Fat; (14% calories from fat); 1g Protein; 6g Carbohydrate; trace Cholesterol; 148mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates NOTES : Weight Watcher points calculated at 3 Nutr. Assoc. : 0 0 0 0 0 0 Contributor: n/a Yield: 4 servings Preparation Time: 0:00 |
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