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What if I eat:
Make this for: Dinner
This Recipe Makes: 4 Serving(s)
If you are fond of crispy fried fish, this flavorful alternative will convert you to light eating.
What you'll need
1 lbfresh or frozen orange roughy or other fish fillets, 1/2 to 3/4 thick
1 mednonstick cooking spray
1/2 tsp.dried thyme, crushed
1/4 tsp.lemon pepper seasoning
1 medegg white
1/4 cupfine dry bread crumbs
2 tbsp.toasted wheat germ
1 tbsp.snipped fresh parsley
18 ozcarton fat free plain yogurt
1/4 cupfat-free lemon yogurt
1 tsp.dried dill weed
3 dashbottled hot pepper sauce
3 medlemon wedges (optional)
Step 1 Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into 4 serving-size pieces. Spray a shallow baking pan with nonstick spray. Set aside.
Step 2 In a shallow dish combine cornmeal, thyme, and lemon-pepper seasoning. In another shallow bowl beat egg white and water until frothy. In a third shallow bowl combine bread crumbs, wheat germ, parsley, and paprika. Dip fish fillets into cornmeal mixture, shaking off any excess. Dip into egg white mixture, then coat with bread crumb mixture. Place the fish in the prepared baking pan, tucking under any thin edges.
Step 3 Bake in a 450 degree oven just until fish begins to flake easily with a fork (allow 4 to 6 minutes per 1/2-inch thickness of fish).
Step 4 Meanwhile, for sauce, in a small bowl stir together plain yogurt, lemon yogurt, dillweed, and hot pepper sauce.
Step 5 Serve sauce with fish. If desired, garnish with lemon.