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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.

Source: EatingWell Magazine, November/December 1993

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total:
45 mins
Servings:
1
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Ingredients

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Directions

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  • Preheat oven to 400 degrees 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.

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  • 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 Facts

253 calories; protein 32.2g; carbohydrates 16.8g; dietary fiber 1.9g; sugars 3.2g; fat 5.8g; saturated fat 0.9g; cholesterol 69.9mg; vitamin a iu 176.9IU; vitamin c 4.8mg; folate 54.1mcg; calcium 109.6mg; iron 1.6mg; magnesium 63.2mg; potassium 782.6mg; sodium 452.4mg; thiamin 0.3mg.

1 starch, 4 lean meat, 1 fat

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