- 1 pound fresh or frozen orange roughy fillets (or salmon fillets)
- 1 beaten egg
- 2 tablespoons skim milk
- 1/4 cup finely crushed low-sodium whole grain crackers
- 2 tablespoons grated reduced-fat, reduced-sodium Parmesan cheese (or 1 teaspoon nutritional yeast)
- 2 tablespoons ground pine nuts or almonds
- 1/2 teaspoon dried basil, crushed
- 1/8 teaspoon pepper
- 2 tablespoons unsalted plant-based butter, melted (or olive oil)
- 1 recipe Tartar Sauce (optional) (see below)
1. Thaw fish, if frozen. Measure thickness of fillets. Cut fish fillets into 1-inch-wide strips. Rinse and pat dry with paper towels; set aside.
2. In a shallow dish combine egg and milk. In another shallow dish combine crushed crackers, Parmesan cheese, ground nuts, basil, and pepper. Dip fish pieces into egg mixture. Roll fish in crumb mixture. Place coated fish in a greased shallow baking pan.
3. Drizzle melted margarine or butter over fish. Bake, uncoverd, in a 500 degree F oven for 10 to 15 minutes or until coating is golden and fish flakes easily with a fork.
4. For Tartar sauce, in a small bowl stir together 1/2 cup plain low-fat Greek yogurt, 1 tbsp olive oil mayonnaise, 1/4 cup finely chopped low-sodium dill pickle or sweet pickle relish, 1 tablespoon sliced green onion, 1 tablespoon parsley, 1 tablespoon diced pimiento, and 1 teaspoon fresh lemon juice. Serve with fish. Makes 4 servings
Make-Ahead Tip
Prepare sauce; cover and chill up to 24 hours.
