Crispy Orange Roughy with Dilled Yogurt Sauce

Contributed By: bluemerysky
The Recipe to Healthy Living with Diabetes, Albertson's, Inc. 2006

Diabetic Recipe - Main Dish

Print Add to Meal Planner Add to Cookbook Add to Shopping List

Total Preparation Time: 15 to 30 minutes
Ingredients: Fish
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Meal Type: Entree

Scroll over the empty stars to rate.

1 rating
Add a Recipe Comment

Ingredients

1 lb Fresh or frozen orange roughy or other fish fillets, 1/2 to 3/4 inch thick
Nonstick cooking spray
1/4 c Cornmeal
1/2 tsp Dried thyme, crushed
1/4 tsp Lemon-pepper seasoning
1 Egg white
2 tbsp Water
1/4 c Fine dry bread crumbs
2 tbsp Toasted wheat germ
1 tbsp Snipped fresh parsley
1/2 tsp Paprika
1 8-oz Carton plain fat-free yogurt
1/4 c Lemon fat-free yogurt
1 tsp Dried dillweed
Few dashes bottled hot pepper sauce
Lemon wedges (optional)

Preparation

Thaw fish, if frozen. Rinse fish; pat dry with paper towel. 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 4-6 min. 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.