Crispy Orange Roughy with Dilled Yogurt Sauce
Here's a dynamite health-conscious alternative to traditional fried fish.
Prep: 20 minutes
Bake: 4 minutes
Makes: 4 servings
- 1 pound fresh or frozen orange roughy or other fish fillets, 1/2 to 3/4 inch thick
- nonstick cooking spray
- 1/4 cup cornmeal
- 1/2 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
- few dashes bottled hot pepper sauce
- lemon wedges (optional)
- Thaw fish, if frozen. rinse fish; pat dry with paper towels. Cut fish into 4 serving-size pieces. Measure the thickness of fish. Coat a shallow baking pan with nonstick cooking spray; set aside.
- In a shallow dish combine cornmeal, thyme, and lemon-pepper seasoning. In another shallow bowl beat egg white and the water until frothy. In a third shallow bowl combine bread crumbs, wheat germ, parsley, and paprika. Dip fish pieces into cornmeal mixture, shaking off any excess. Dip into egg white, then coat with bread crumb mixture.
- Place fish pieces in prepared baking pan, tucking under any thin edges for an even thickness. Bake in a 450 degree F oven just until fish flakes 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, and hot pepper sauce.
- To serve, spoon sauce over fish. If desired, serve with lemon wedges.
Nutrition Facts per serving: 221 Calories, 3 g total fat, 62 mg cholesterol, 271 mg sodium, 20 g carbohydrate, 29 g protein.
Fruited Cottage Cheese Salad
Tote this apple and dried fruit salad to work for lunch. Just be sure to keep it well-chilled in a cooler.
Start to Finish: 15 minutes
Makes: 1 serving
- 1/2 cup low-fat cottage cheese
- 1 small apple, chopped
- 2 tablespoons mixed dried fruit bits or raisins
- Dash ground cinnamon, ground nutmeg, or apple pie spice
- 1 lettuce leaf
- In a small bowl stir together cottage cheese, apple, dried fruit bits or raisins, and cinnamon, nutmeg, or apple pie spice. Serve immediately. (Or cover and chill in the refrigerator for up to 24 hours.)
- To serve, line a plate with lettuce leaf. Spoon cottage cheese mixture onto lettuce leaf.
Nutrition Facts per serving: 163 calories, 2 g total fat, 5 mg cholesterol, 380 mg sodium, 23 g carbohydrate, 15 g protein.