Crispy Orange Roughy Recipe
Diabetic Friendly Recipe
If you are fond of crispy fried fish, this flavorful alternative of Crispy Orange Roughy will convert you to light eating.
1 pound fresh or frozen orange roughy or other fish fillets, 1/2 to 3/4 inch thick
Nonstick cooking spray
1/4 cup cornmeal
1/2 teaspoon dried thyme, crushed
1/4 teaspoon lemon pepper seasoning
1 egg white
2 tablespoons water
1/4 cup fine dry bread crumbs
2 tablespoons toasted wheat germ
1 tablespoon snipped fresh parsley
1/2 teaspoon paprika
1 8-ounce carton fat free plain yogurt
1/4 cup fat-free lemon yogurt
1 teaspoon dried >dill weed
Few dashes bottled hot pepper sauce
Lemon wedges (optional)
Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into 4 serving-size pieces. Spray a shallow baking pan with nonstick spray. Set aside.
In a shallow dish combine cornmeal, thyme, and lemon-pepper seasoning. In another shallow bowl beat egg white and water until frothy. In a third shallow bowl combine bread crumbs, wheat germ, parsley, and paprika. Dip fish fillets into cornmeal mixture, shaking off any excess. Dip into egg white mixture, then coat with bread crumb mixture. Place the fish in the prepared baking pan, tucking under any thin edges.
Bake in a 450 degree oven just until fish begins to flake easily with a fork (allow 4 to 6 minutes per 1/2-inch thickness of fish).
Meanwhile, for sauce, in a small bowl stir together plain yogurt, lemon yogurt, dillweed, and hot pepper sauce. Serve sauce with fish. If desired, garnish with lemon.
Recipe makes 4 servings
Calories: 186, Total Fat: >2g, Saturated Fat: 1g, Cholesterol: 26mg, Sodium: 328mg, Carbohydrates: 17g, Fiber: 1g, Protein: 23g