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.
Active Time: 30 minutes |
Total Time: 45 minutes
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
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.
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.
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.
Per serving :
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