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 Source: Joe Weiders Muscle & Fitness Magazine 5/90 Posted to MM-Recipes Digest V4 #249 by "Deborah K?hnen"
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|Serving Size: 1 Serving (340g)|
|Recipe Makes: 4|
|Calories from Fat: 15 (7%)|
|Amt Per Serving||% DV|
|Total Fat 1.7g||2 %|
|Saturated Fat 0.3g||2 %|
|Monounsaturated Fat 0.4g|
|Polyunsanturated Fat 0.5g|
|Cholesterol 73.4mg||23 %|
|Sodium 410.1mg||14 %|
|Potassium 981.9mg||26 %|
|Total Carbohydrate 8.8g||3 %|
|Dietary Fiber 0.3g||1 %|
|Sugars, other 8.5g|
|Protein 43.3g||62 %|
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Calories per serving: 230
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