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Crispy Orange Roughy with Dilled Yogurt




Source of Recipe


Better Homes and Gardens


List of Ingredients




• 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
• Lemon wedges (optional)
• 1 recipe Dilled Yogurt Sauce (see recipe below)


Recipe



1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into 4 serving-size pieces. Coat a shallow baking pan with cooking spray; set aside.
2. In a shallow dish combine cornmeal, thyme, and lemon-pepper seasoning. In another shallow dish beat egg white and water until frothy. In a third shallow dish combine bread crumbs, wheat germ, parsley, and paprika. Dip fish in cornmeal mixture, shaking off any excess. Dip in egg white mixture and coat with bread crumb mixture. Place in the prepared baking pan, tucking under any thin edges.
3. Bake in a 450 degree F oven for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork.
4. Meanwhile, prepare Dilled Yogurt Sauce. Serve the fish with sauce and, if desired, lemon wedges. Makes 4 servings.
Dilled Yogurt Sauce: In a small bowl stir together one 8-ounce container plain fat-free yogurt, 1/4 cup lemon fat-free yogurt, 1 teaspoon dried dill, and a few dashes bottled hot pepper sauce.