2 Tbsp. reduced fat mayonnaise
2 Tbsp. plain nonfat yogurt
1 Tbsp. plus 1 tsp. sweet pickle relish
1 tsp. lemon juice
1/4 tsp. onion powder
1/4 tsp. dried dillweed
1/4 cup plus 2 Tbsp. crushed corn flakes cereal
2 Tbsp. grated Parmesan cheese
1 tsp. paprika
1/4 tsp. salt
1 lb. grouper or other firm white fish fillets, cut into 1-inch pieces
2 egg whites, lightly beaten
Vegetable cooking spray
1. Combine mayonnaise, yogurt, pickle relish, lemon juice, onion powder and dillweed; stir well. Cover sauce, and chill.
2. Combine cereal, Parmesan cheese, paprika and salt in a shallow bowl.
3. Dip fish in egg whites; dredge in cereal mixture. Place on a baking sheet coated with cooking spray. Bake at 500° for eight minutes or until crispy. Serve with sauce.
Yield: 4 servings (serving size: 3 oz. fish and 1 1/2 Tbsp. sauce).
Calories 166, Fat 4.1 grams, Protein 25/5 grams, Carbohydrate 5.5 grams, Sodium 408 mg, Calcium 83 mg.
(Source: Cooking Light)