Halibut with Herb Almond Crust



1/3 cup nonfat plain yogurt

1 egg white

1 Tbsp. dijon mustard

2/3 cup dry unseasoned bread crumbs

1/4 cup finely chopped almonds

1 tsp. dried oregano

1 tsp. dried mint

2 Tbsp. fresh chopped parsley or 2 tsp. dried

1/4 tsp. salt

1/4 tsp. pepper

1 1/4 lbs. halibut, swordfish or red snapper, cut into 4 pieces

1 Tbsp. oil for sautéing

Fresh lemon for garnish

1/4 cup sliced black olives

  1. Whisk together yogurt, egg white and mustard in a medium bowl.
  2. In a shallow dish, combine bread crumbs, almonds, herbs and spices.
  3. Dip each fish piece into crumb mixture, into yogurt mixture and once again into crumb mixture.
  4. Heat 1 Tbsp. oil in large non-stick skillet over medium high heat. Add fish and sauté until browned, about five to six minutes. Turn and cook on other side until browned and fish flakes easily.

Serve with mashed potatoes and steamed broccoli.

1 Serving: calories 320 total fat 12 g cholesterol 45 mg sodium 410 mg

Serves 4