Fish and Shellfish: Fish Dishes: Fish Fillets with Yogurt Sauce

This microwave fish recipe is simple and quick to make.

Author: Wisconsin Milk Marketing Board
Date: September 11, 2008

Serves: 4 person(s)

Preparation Time: 10 mins
Cooking Time: 4 mins


    1 lb frozen fish filets, thawed and drained
    1/3 cup plain nonfat yogurt
    1 Tbsp lemon juice
    1 Tbsp Dijon mustard


    See microwave directions.

Microwave Directions:

    Place filets in shallow glass baking dish.

    Blend together yogurt, lemon juice and mustard. Spread mixture over fish.

    Cover and microwave on High 4 minutes. Allow to set, covered, 3 minutes.

Nutritional Information
(Per Serving)

Calories:136 cals
Kilojoules:570 kJ
Fat:2.6 g
Carbohydrates:1.6 g
Protein:24.8 g
Cholesterol:37.0 mg
Sodium:106 mg
Saturated Fat:0.4 g
Fiber:0.0 g
Calcium:94.0 mg
Total Sugars:1.6 g

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