Rani Post: Draft mode

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 create a tasty crunch. Hint: Add flaxseed to the coating for a double dose of heart-healthy omega-3 fatty acids.

Ingredients

• 1 cup gluten-free bread crumbs
• 1 tablespoon ground flax seed
• 1 large clove garlic
• 1/2 cup finely chopped fresh flat-leaf parsley
• 1/4 cup finely chopped fresh basil
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/4 cup low fat plain yogurt
• 1 teaspoon prepared grainy Dijon mustard
• 1 tablespoon olive oil
• 4 white fish fillets (haddock, halibut or sea bass)

Directions

1. Mince garlic in a food processor. Add parsley and basil to garlic and blend until chopped.
2. Combine herbs with bread crumbs. In 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 (per serving)

Makes 4 servings

Calories: 309
Calcium: 74 mg
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