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CREAMY DIJON SOLE

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1          pound Dover sole fillets
1          small onion, chopped fine
4          tablespoons nonfat yogurt
2          tablespoons Dijon mustard
2          tablespoons olive oil
1          teaspoon fresh chopped tarragon

Preheat the oven to 425 degrees F. Spray a shallow non-stick ovenproof dish with olive oil spray and arrange the onion slices in the pan. Place the fish over the onion slices. Combine the yogurt, mustard, olive oil and tarragon and season to taste with salt and pepper. Spread over the fish.Bake uncovered for 7-9 minutes. Serve hot with brown rice of small potatoes.

Notes: Good source of Niacin and Calcium.
This dish is relatively high in fat because there is virtually no carbohydrate in white fish.
It is a nutritious supper dish, low in calories and delicious.

Serves 4
Prep Time: 0:15
Total Calories 158
Protein 19g
Carbohydrate 3g
Fat 8g
Cholesterol 0mg
Dietary Fiber 2g
%Calories from Fat 44%

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