A simple low fat main course. Try with a fruit salsa.
1 1/2 pounds skinless, boneless fish fillets, such as whitefish, perch, sole
1 tablespoons canola oil
2 tablespoons lemon juice
1/4 cup minced fresh herbs, such as tarragon, chervil, fennel, parsley, thyme, basil, or chives, alone or in combination
1/2 cup old fashioned rolled oats
1/2 teaspoon salt
1/4 teaspoon ground pepper
Place fillets in a single layer in a dish. In a small bowl whisk together oil, lemon juice and 1 tablespoon herbs. Pour over fish and marinate in refrigerator for 30 minutes.
In a blender combine oats and remaining herbs. Heat oven to 450 degrees. Dip the fillets in the oatmeal mixture and place on baking pan coated with nonstick cooking spray. Bake 8 to 10 minutes, or until the fish flakes easily.
Yield: 4 sewings.
Cal. 222; Prot.33; Fat 6g; Carb.7.5mg; Fiber 1.2g; Choi. 82mg; Sodium 410mg
Adapted from: Herbal Palate Cookbook
