Directions:
- Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness.
- Cover with additional paper towels, and let stand 5 minutes.
- Scrape into a bowl using a rubber spatula.
- Combine the yogurt, cucumber, and the next 4 ingredients (cucumber through honey); cover and refrigerate.
- Preheat oven to 425°.
- Place fillet on a jelly-roll pan coated with cooking spray.
- Brush fillet with oil and soy sauce.
- Bring water to a boil in a medium saucepan; add onion strips. Cook 10 seconds or until limp. Drain.
- Arrange onion strips over fillet.
- Bake at 425° for 20 minutes or until fillet flakes easily when tested with a fork.
- Serve with yogurt sauce.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 143.04 Kcal (599 kJ) | ||
| Calories from fat | 41.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.66g | 7% | |
|---|---|---|---|
| Cholesterol | 42.06mg | 14% | |
| Sodium | 133.33mg | 6% | |
| Potassium | 401.27mg | 9% | |
| Total Carbs | 4.04g | 1% | |
| Sugars | 3.21g | 13% | |
| Dietary Fiber | 0.58g | 2% | |
| Protein | 19.71g | 39% | |
| Vitamin C | 3.6mg | 6% | |
| Iron | 0.2mg | 1% | |
| Calcium | 30.1mg | 3% | |
| Amount Per 100 g | |||
| Calories | 105.32 Kcal (441 kJ) | ||
| Calories from fat | 30.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.43g | 7% | |
|---|---|---|---|
| Cholesterol | 30.97mg | 14% | |
| Sodium | 98.17mg | 6% | |
| Potassium | 295.46mg | 9% | |
| Total Carbs | 2.97g | 1% | |
| Sugars | 2.36g | 13% | |
| Dietary Fiber | 0.43g | 2% | |
| Protein | 14.51g | 39% | |
| Vitamin C | 2.6mg | 6% | |
| Iron | 0.2mg | 1% | |
| Calcium | 22.2mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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