Pan-Fried Orange Roughy

Ingredients

4 (4-ounce) Orange roughy fillets
1/4 cup Plain nonfat yogurt
1/3 cup Fine, dry breadcrumbs
1 tbsp Freshly, grated Parmesan cheese
½ tsp Dried basil
1/8 tsp Salt
1 tsp Olive oil

Directions

Coat fish with yogurt, and set aside. Combine breadcrumbs and next 3 ingredients in a shallow dish. Dredge fish in breadcrumbs mixture. Heat olive oil over medium-high heat. Place fish in skillet and cook until fish is brown on both sides or fish flakes easily when tested with a fork.

Yield: 4 servings
Per serving: 159 calories, 2gm fat, 1gm saturated fat, 25gm protein, 8gm carbohydrate

Catfish Parmesan (An alternative to fried Catfish)

Ingredients

1 lb Catfish Skinless Fillets
½ cup Dried Breadcrumbs (or crushed cornflakes)
1/4 cup Parmesan Cheese, grated fat-free
2 tbsp Chopped Parsley
½ tsp Paprika
1/4 tsp Oregano
1/4 tsp Basil
1/4 tsp Pepper
1/3 cup Skim Milk
2 tsp Fat-free Soft Margarine or Spray Margarine

Directions

Combine bread crumbs and Parmesan cheese and seasonings. Dip fillet in milk & roll in crumb mixture. Spray baking pan with nonstick coating. Arrange fish in pan. Drizzle fat-free soft margarine over fillets or spray fillets with spray margarine. Bake at 450 about 8-10 minutes or just until fish flakes easily.

Yield: 4 servings
Per serving: 205 calories, 8.75gm fat, 2gm saturated fat, 20gm protein, 9gm carbohydrate

Vegetable - Topped Fish

Ingredients

3/4 cup Sliced Celery
2 tbsp Water
1/4 tsp Salt
1 (small) Yellow Squash, sliced
1 (small) Zucchini, sliced
1 (clove) Garlic, Minced
2 medium Tomatoes, chopped or 1 can of diced tomatoes
1/4 tsp Dried Basil
Dash of pepper
4 (4-ounce) Fish fillets
Olive oil - flavored vegetable cooking spray
1/8 tsp Chicken flavored bouillon granules
1/8 tsp Paprika

Directions

Combine first 7 ingredients in a saucepan; bring to a boil. Cover, reduce heat, and simmer 8 minutes or until vegetables are crisp-tender. Add tomato, basil, and pepper. Return to a boil; stir. Set aside, and keep warm. Place fish in a baking dish coated with cooking spray. Sprinkle bouillon granules and paprika over fish. Bake at 400 for 12 minutes or until fish flakes easily when tested with a fork. To serve, top fish with vegetable mixture using slotted spoon.

Yield: 4 servings
Per serving: 128 calories, 2gm fat, Trace saturated fat, 21gm protein, 7gm carbohydrate

Greek-Style Snapper

Ingredients

4 (4-once) Red Snapper fillets
Vegetable cooking spray
1/4 cup Lemon juice
1 tbsp Olive Oil
½ tsp Dried thyme
1/4 tsp Dried Oregano
1/4 tsp Salt
1/4 tsp Pepper
1/4 cup Chopped green onions
1(clove) Garlic, minced

Directions

Place fish in a 13x9x2-inch baking dish coated with cooking spray. Combine lemon juice and next 5 ingredients; pour over fish. Top fish with green onions and garlic. Bake at 400 for 15 minutes or until fish flakes easily when tested with a fork. To serve, transfer to a serving platter, and drizzle with baking juices.

Yield: 4 servings
Per serving: 140 calories, 5gm fat, 1gm saturated fat, 22gm protein, 2gm carbohydrate

Grouper Sandwiches

Ingredients

2 tbsp Low-fat mayonnaise
1 tbsp Sweet pickle relish
1 tsp Prepared horseradish
4 (4-ounce) Grouper fillets
2 tbsp Nonfat buttermilk
1/3 cup Corn flake crumbs
Vegetable cooking spray
1/4 tsp Lemon-pepper seasoning
4 (1 ½ -ounce) Whole wheat hamburger buns, toasted

Directions

Combine first 4 ingredients in a small bowl, stirring well. Cover and chill. Dip fish in buttermilk, and dredge in crumbs. Place fish on a baking sheet coated with cooking spray. Sprinkle evenly with lemon-pepper seasoning. Bake at 425 for 10 minutes or until fish flakes easily when tested with a fork. Spread 1 tablespoon mayonnaise mixture on bottom half of each bun. Top each with a fish fillet and bun half, and serve warm. Use tomato and lettuce, if desired.

Yield: 4 servings
Per serving: 267 calories, 4gm fat, 1gm saturated fat, 27gm protein, 31gm carbohydrate