Oven-Roasted Boston Scrod

Ingredients: 

1/2 cup seasoned dry bread crumbs
1 teaspoon paprika
1 teaspoon grated fresh lemon peel
1 teaspoon dried dill weed
3 tablespoons all-purpose flour
2 egg whites
1 tablespoon water
1 1/2 pounds Boston scrod fillets cut 6 (4-oz) pieces
= (or orange roughy fillets)
2 tablespoons margarine melted
Lemon wedges for serving
=== TARTAR SAUCE ===
1/2 cup nonfat or reduced-fat mayonnaise
1/4 cup sweet pickle relish
2 teaspoons Dijon mustard
1/4 teaspoon hot pepper sauce (optional)

Yield: 

6 Servings

Method: 

Preheat oven to 400 degrees. Spray 15- by 10-inch jelly-roll pan with nonstick cooking spray.

Combine bread crumbs, paprika, lemon peel and dill in shallow bowl or pie plate. Place flour in resealable plastic food storage bag. Beat egg whites and water together in another shallow bowl or pie plate.

Add fish, one fillet at a time, to bag. Seal bag; turn to coat fish lightly. Dip fish into egg white mixture, letting excess drip off. Roll fish in bread crumb mixture. Place in prepared jelly-roll pan. Repeat with remaining fish fillets.

Drizzle margarine evenly over fish. Bake 15 to 18 minutes or until fish begins to flake when tested with fork.

Prepare Tartar Sauce while fish is baking. Serve fish with lemon wedges and Tartar Sauce.

Tartar Sauce: Combine all ingredients in small bowl; mix well. (Makes 2/3 cup)

This recipe yields 6 servings.

Exchanges Per Serving: 1 Starch, 2 1/2 Meat.

Nutrition Facts: Calories 215; Calories from Fat 21%; Total Fat 5g; Saturated Fat 1g; Protein 23g; Carbohydrates 18g; Cholesterol 49mg; Sodium 754mg; Dietary Fiber 1g.