Crunchy Oven-Fried Fish

1 lb. fresh or frozen thawed tilapia, catfish or other firm fish
¼ cup all-purpose or whole wheat flour
¼ tsp. lemon-pepper seasoning (salt-free)
1 egg white
½ cup fine dry bread crumbs (whole wheat preferred)
1 ½ tsp. lemon peel, finely shredded OR salt-free lemon pepper
½ tsp. dried basil, crushed

Creamy Dill Sauce: 
¼ cup plain fat-free yogurt
¼ cup reduced-fat mayonnaise or salad dressing
2 green onions, finely chopped
1 Tbsp. lemon juice
1 tsp. dry dill weed
Vegetable cooking spray

Thaw fish, if frozen, and cut into serving-size pieces.  Combine flour and lemon-pepper seasoning in a shallow dish; set aside.

In another bowl, beat egg white until frothy.  In third bowl, combine breadcrumbs, cornmeal, lemon peel and basil.  Dip fillets into flour mixture, shaking off excess.  Dip into egg white, then in breadcrumb mixture.

Spray an unheated shallow baking pan with non-stick coating.  Place fillets on baking sheet and spray top with cooking spray.  Bake at 450°F for 6 to 12 minutes or until fish flakes easily with a fork.

Creamy Dill Sauce:  Combine all ingredients in small bowl and mix well.  Serve fish with sauce.

Yield: 4 servings

PER SERVING:     
CALORIES: 183     
FAT: 1g            SATURATED FAT: 0g
SODIUM: 399mg
CARBOHYDRATE: 21g
FIBER: 1g     
PROTEIN: 20g     
CHOLESTEROL: 23mg

WeightWatchers Points:  4

Diabetic Exchange: 3 very lean meat + 1 1/2 carbohydrate/starch

Search for more Heart Healthy Recipes.