Fillets with Yogurt-Mayonnaise Sauce
Source of Recipe
DD
List of Ingredients
1/2 cup croutons, plain, buttered or seasoned
1/4 cup plain nonfat yogurt
1/4 cup light mayonnaise
2 teaspoons honey mustard
4 mild white fish fillets, preferably skinned, (about 6 ounces each), such as tilapia
salt and black pepper to taste
1 lemon
Recipe
1. The oven should be already heated to 400 degrees F.
2. Pour the croutons into a freezer-weight zipper-top plastic bag and crush with a rolling pin. Set aside.
3. Mix the yogurt, mayonnaise and honey mustard together in a small dish. Arrange the fillets in one layer in a 13 X 9-inch baking dish. Sprinkle lightly with salt and pepper to taste. Pour the yogurt mixture over the fish and spread to cover each fillet. Sprinkle the tops of the fillets evenly with the crushed croutons. Bake, uncovered, until the fish is opaque throughout and flakes easily with a fork, 10 to 14 minutes.
4. Meanwhile, cut the lemon in half. Cut 1 half into 4 slices and set aside. When the fish is done, remove from the oven and squirt some lemon juice from the un-sliced half over each fillet. Carefully place a fillet on each serving plate, garnish with a lemon slice and serve at once.
Serves 4
Approximate Values Per Serving: 322 calories (47% from fat), 17 g fat (3 g saturated), 111 mg cholesterol, 35 g protein, 7 g carbohydrates, 0 g dietary fiber, 284 mg sodium
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