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Herbed Haddock Fillet
Prep and Cook Time: 27 minutes
Yield: Makes 4 servings
Any firm white lean fish, such as sea bass or halibut, may be used in place of haddock.
Ingredients:
3
slices whole wheat bread
1
clove garlic
6
stems fresh chives
1/2
cup loosely packed fresh parsley
1/4
cup loosely packed fresh basil
2
tablespoons fresh oregano
3
to 4 tablespoons plain nonfat yogurt
1
tablespoon olive oil
1
teaspoon Dijon mustard
4
haddock fillets (5 to 6 ounces each)
Preparation:
1.
Preheat oven to 400°F. Tear bread into pieces. Place in food processor or blender. Process until fine crumbs are formed. Measure 1 cup crumbs; place in medium bowl.
2.
Place garlic in food processor or blender. Process until minced. Add chives, parsley, basil and oregano. Process until chopped, scraping side of bowl if necessary. Add herbs to bread crumbs.
3.
Combine 3 tablespoons yogurt, olive oil and mustard in small bowl; add to bread crumb mixture. Stir until blended and soft ball is formed. If mixture is dry, add additional 1 tablespoon yogurt.
4.
Line baking sheet with aluminum foil. Place haddock on foil. Spread herb mixture over fillets. Bake 15 minutes or until fish flakes in center when tested with fork.
Nutritional Information:
| Serving Size: | |
| Fiber | 3 g |
| Carbohydrate | 12 g |
| Cholesterol | 84 mg |
| Saturated Fat | 1 g |
| Total Fat | 6 g |
| Calories from Fat | 23 % |
| Calories | 221 |
| Protein | 31 g |
| Sodium | 247 mg |
Dietary Exchange:
| Meat | 3-1/2 |
| Starch | 1/2 |
This recipe appears in:
Fish
