Diabetes Recipes

Crispy Orange Roughy

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Crispy Orange Roughy
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Nutrition Facts

Makes: 4 Serving(s)


Amount Per Serving


Calories: 186


Total Fat: 2g


Saturated Fat: 1g


Cholesterol: 26mg


Sodium: 328mg


Total Carbohyrdates: 17g


Dietary Fiber: 1g


Protein: 23g


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About

Make this for: Dinner

Category: Seafood

This Recipe Makes: 4 Serving(s)

Summary

If you are fond of crispy fried fish, this flavorful alternative will convert you to light eating.

What you'll need

  • 1 lb fresh or frozen orange roughy or other fish fillets, 1/2 to 3/4 thick
  • 1 med nonstick cooking spray
  • 1/4 cup cornmeal
  • 1/2 tsp. dried thyme, crushed
  • 1/4 tsp. lemon pepper seasoning
  • 1 med egg white
  • 2 tbsp. water
  • 1/4 cup fine dry bread crumbs
  • 2 tbsp. toasted wheat germ
  • 1 tbsp. snipped fresh parsley
  • 1/2 tsp. parprika
  • 18 oz carton fat free plain yogurt
  • 1/4 cup fat-free lemon yogurt
  • 1 tsp. dried dill weed
  • 3 dash bottled hot pepper sauce
  • 3 med lemon wedges (optional)

Instructions

  • 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.