Crispy Orange Roughy with Dilled Yogurt Sauce

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  • Makes: 4 servings
  • Prep: 15 mins
  • Bake: 4 mins 450°F

Crispy Orange Roughy with Dilled Yogurt Sauce

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Directions

  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

Directions

  1. In a small bowl stir together the plain yogurt, lemon yogurt, dried dill, and bottled hot pepper sauce.
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Nutrition Facts (Crispy Orange Roughy with Dilled Yogurt Sauce)

  • Per serving:
  • 190 kcal ,
  • 2 g fat
  • 24 mg chol. ,
  • 343 mg sodium ,
  • 18 g carb. ,
  • 1 g fiber ,
  • 4 g sugar ,
  • 24 g pro.
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