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 thick1 med nonstick cooking spray1/4 cup cornmeal1/2 tsp. dried thyme, crushed1/4 tsp. lemon pepper seasoning1 med egg white2 tbsp. water1/4 cup fine dry bread crumbs2 tbsp. toasted wheat germ1 tbsp. snipped fresh parsley1/2 tsp. parprika18 oz carton fat free plain yogurt1/4 cup fat-free lemon yogurt1 tsp. dried dill weed3 dash bottled hot pepper sauce3 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.
