Crispy Orange Roughy with Dilled Yogurt Sauce
1 pound fresh or frozen orange roughy fish fillets, 1/2 to 3/4 inch thick
nonstick cooking spray
1/4 cup corn meal
1/2 teaspoon dried thyme, crushed
1/4 teaspoon lemon pepper seasoning
1 egg white
2 tablespoons water
1/4 cup fine dry bread crumbs
2 tablespoons toasted wheat germ
1 tablespoon snipped fresh parsley
1/2 teaspoon paprika
1 8 ounce carton plain fat free yogurt
1/4 cup lemon fat free yogurt
1 teaspoon dried dill weed
few dashes bottled hot pepper sauce
lemon wedges, optional
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. 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. Bake in a 450F oven just until fish begins to flake easily with a fork; allow 4 to 6 minutes per 1/2 inch thickness of fish. Meanwhile, for sauce, in a small bowl stir together plain yogurt, lemon yogurt, dill weed and hot pepper sauce. Serve sauce with fish. If desired, garnish with lemon wedges. 4 servings.
Nutritional facts per serving:
calories: 186, total fat: 2g, saturated fat: 1g, cholesterol: 26mg, sodium: 328mg, carbohydrate: 17g, fiber: 1g, protein: 23g, vitamin A: 6%, vitamin C: 4%, calcium: 16%, iron: 9%
starch: 1 diabetic exchange, very lean meat: 3 diabetic exchange
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