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Dietitian's tip: Baking these nut-crusted fillets in the upper third of the oven lets them brown nicely without the addition of oil.
Serves 4
Ingredients
| 1/4 cup fresh whole-grain bread crumbs |
| 3 tablespoons macadamia nuts, finely chopped |
| 1 tablespoon finely chopped fresh flat-leaf (Italian) parsley |
| 1/2 teaspoon grated lemon zest |
| 1/2 teaspoon salt |
| 1/4 cup fat-free milk |
| 4 mahi-mahi fillets, each 5 ounces and about 1-inch thick |
| 1/4 teaspoon freshly ground black pepper |
Directions
Place a rack in the upper third of the oven and preheat to 450 F. Place a small wire rack in a shallow nonstick baking pan.
On a plate, stir together the bread crumbs, nuts, parsley, lemon zest and 1/4 teaspoon of the salt. Pour the milk into a shallow dish. Dip each fillet in the milk and then dredge in the nut mixture, coating completely and pressing lightly so the mixture adheres well.
Place the fillets on the rack in the baking pan, making sure that they don't touch. Sprinkle evenly with the remaining 1/4 teaspoon salt and the pepper.
Bake until the fish is opaque throughout when tested with the tip of a knife and the crust is golden brown, 10 to 12 minutes. Transfer to warmed individual plates and serve immediately.
Nutritional Analysis
(per serving)| Serving size: 1 fillet | |||
| Calories | 180 | Monounsaturated fat | 4 g |
| Protein | 28 g | Cholesterol | 104 mg |
| Carbohydrate | 3 g | Sodium | 462 mg |
| Total fat | 6 g | Fiber | 1 g |
| Saturated fat | 1 g | ||
