Halibut with Herb-Almond Crust

From EatingWell: November/December 1993 — Subscribe Now!

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

Nutrition Profile

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

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.

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.

Nutrition Bonus: Potassium (21% daily value), Calcium (15% dv), Magnesium (36% dv), Selenium (83% dv).

1 Carbohydrate Serving

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