- 4 slices whole-wheat bread (1-ounce each)
- Cooking spray
- 1/2 cup whole-wheat flour
- 1 teaspoon salt
- 1/8 teaspoon freshly ground black pepper
- 1 pound flounder fillets
- 2 eggs, beaten to mix
- 1/3 cup nonfat plain Greek-style yogurt
- 2 tablespoons mayonnaise
- 1 1/2 tablespoons Dijon mustard
- 1/2 teaspoon Worcestershire sauce
- 1 tablespoon snipped fresh chives
- Pinch cayenne pepper, optional
Put the bread in the bowl of a food processor and pulse until bread crumbs form. Toast the crumbs in a large, dry nonstick skillet over a medium-high heat, stirring frequently and breaking up the crumbs with a spoon if they begin to stick together, until crisp and golden, about 2 minutes. Remove from heat.
Preheat the oven to 400 degrees F.
Spray a baking sheet with olive oil cooking spray. On a plate, combine the flour, salt and pepper. Cut the fillets into 4 by 1-inch strips. A few pieces at a time, dip the fish into the flour mixture, dusting off the excess. Dip the fish in the egg and then the bread crumbs. Arrange on the baking sheet and continue until all of the fish is breaded. Bake until golden and cooked through, about 10 minutes.
Meanwhile, in a small bowl, stir together the yogurt, mayonnaise, mustard, Worcestershire sauce, chives and cayenne, if using. Season, to taste, with freshly ground black pepper.
Serving size: 6 pieces and 2 tablespoons sauce
Calories 320; Total Fat 10 g; (Sat Fat 2 g, Mono Fat 2 g, Poly Fat 4 g) ; Protein 32 g; Carb 25 g; Fiber 4 g; Cholesterol 165 mg; Sodium 1030 mg
Excellent source of: Protein, Niacin, Vitamin B12, Manganese, Phosphorus, Selenium
Good source of: Fiber, Thiamin, Riboflavin, Vitamin B6, Vitamin D, Calcium, Copper, Iron, Magnesium, Potassium