Halibut with Herb-Almond Crust

http://www.eatingwell.com/recipes/halibut_with_herb_almond_crust.html

From EatingWell:  November/December 1993

Fresh oregano, mint and breadcrumbs are a tasty topping for firm-fleshed fish like halibut or mahi-mahi. Make it a meal: Serve with sliced fresh tomatoes sprinkled with oregano and mint and Potato Galette.

4 servings | Active Time: 30 minutes | Total Time: 45 minutes

Ingredients

• 1/3 cup nonfat plain yogurt
• 1 large egg white
• 1 tablespoon Dijon mustard
• 2/3 cup fine, dry, unseasoned breadcrumbs
• 1/4 cup chopped toasted almonds, (1 ounce)
• 1 tablespoon chopped fresh oregano
• 1 tablespoon chopped fresh mint
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 1/4 pounds halibut or mahi-mahi fillet, cut into 4 pieces
• 4 lemon wedges

Preparation

1. Preheat oven to 400°F. Lightly oil a wire rack large enough to hold fillets in a single layer. Place the rack on a baking sheet and set aside.
2. Whisk together yogurt, egg white and mustard in a medium bowl until creamy. Combine the breadcrumbs, almonds, oregano, mint, salt and pepper in a shallow dish.
3. Dip each piece of fish in the crumb mixture, then in the yogurt mixture, and once again in the crumb mixture. Set on the prepared rack; they should not touch. Bake until lightly browned on the outside and opaque in the center, 12 to 15 minutes. Serve hot with lemon wedges.

Nutrition

Per serving : 278 Calories; 7 g Fat; 1 g Sat; 3 g Mono; 46 mg Cholesterol; 17 g Carbohydrates; 35 g Protein; 2 g Fiber; 428 mg Sodium; 751 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 4 very lean meat, 1 fat