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.
Nutrition per serving may change if servings are adjusted.
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.
253 calories;6 g fat(1 g sat); 2 g fiber; 17 g carbohydrates; 32 g protein; 54 mcg folate; 70 mg cholesterol; 3 g sugars; 0 g added sugars; 177 IU vitamin A; 5 mg vitamin C; 110 mg calcium; 2 mg iron; 452 mg sodium; 783 mg potassium
I used panko instead of the bread crumbs to be a little more healthier and it was great!! It was so easy and fast! It was great!
Pros: Easy and healthy
February 15, 2011
Delicious, Nutty, Satisfying
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This is one of my favorite fish dishes! I make it with Tilapia because I'm not a fan of many other kinds of fish. It works just as well. I also save a little bit of the creamy coat (mustard and yogurt) to keep it moist.
April 20, 2010
Very easy to make. We used mahi mahi and it was delicious.