White fish is a low-calorie, lean protein treat and with this recipe, you don’t even have to skip the breading. Gluten-free bread crumbs or rice cereal creates a tasty crunch. Hint: Add flaxseed to the coating for a double dose of heart-healthy omega-3 fatty acids.
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Ingredients
1 cup gluten-free bread crumbs
1 tablespoon ground flax seed
1 large clove garlic
½ cup finely chopped fresh flat-leaf parsley
¼ cup finely chopped fresh basil
1 teaspoon dried oregano
1 teaspoon dried thyme
¼ cup low fat plain yogurt
1 teaspoon prepared grainy Dijon mustard
1 tablespoon olive oil
4 white fish fillets (haddock, halibut or sea bass)
Preparation
1. Mince garlic in a food processor. Add parsley and basil to garlic and blend until chopped.
2. Combine herbs with bread crumbs. In a separate bowl, combine yogurt, mustard and olive oil. Add bread crumb mixture to yogurt mixture until blended.
3. Place fish on parchment paper or aluminum foil-lined baking sheet and spread bread crumb mixture over fish.
4. Bake fish at 400˚F for 15 minutes or until fish flakes easily.
Nutrition information
Makes 4 servings
Calcium: 74 mg
Calories: 309
Protein: 40 g
Carbohydrate: 22 g
Fat: 5.5 g
Saturated fat: .62 g
Dietary fiber: 1.5 g
Sodium: 182 mg
Calcium: 74 mg
