Crunchy Fish FIllets with Lemon Tartar Sauce

The cracker and cornmeal coating makes these pieces of fish crunchy on the outside and moist on the inside. And you won't believe how easy or how delicious heart healthy can be! Note: If you are on a sodium restricted diet, replace the cracker crumbs with crushed cornflake crumbs, and you'll lower the sodium intake by one-half.

Photo © 2007 Giora Shimoni, licensed to About.com

1 pound skinless haddock fillets, or other white fish fillets
Egg substitute equivalent to 1 egg
2 tablespoons skim milk
1/4 cup grated Parmesan cheese
1/4 cup (about 7 crackers) whole wheat low-sodium crackers, crushed
1/4 cornmeal
1/2 teaspoon Hungarian sweet paprika
2 teaspoons canola oil
Vegetable oil cooking spray
1/2 cup fat free mayonnaise
2 tablespoons sweet pickle relish
1/2 lemon, juiced and zested

Rinse fish and pat dry. Run index finger lightly over both sides of the fish fillets, and remove any bones. Set fillets aside.

In a flat-bottomed bowl, combine egg substitute and skim milk. In a large plastic bag with a tight-fitting seal, combine Parmesan cheese, crushed cracker crumbs, and paprika.

Drudge fish fillets in egg mixture until both sides are well coated. Using a slotted spoon, remove fish fillets and place them in the bag with crumb mixture. Seal bag and toss until fish is well coated with crumbs. Repeat until all fillets are coated. Place coated fish fillets on a plate, and spray each side with vegetable cooking oil spray.

Heat canola oil in a non-stick skillet. Cook fillets for 3 minutes on each side until crust is crunchy and fillets begin to flake when pierced with a fork.

Meanwhile, make the tartar sauce: in a small bowl, stir together mayonnaise, relish, lemon juice, and lemon zest. Serve lemon tartar sauce with fish.

Makes 4 servings, with 2 tablespoons tartar sauce per serving.

Calories: 191
Protein: 26g
Carbs: 14g
Cholesterol: 64mg
Sodium: 739mg
Total fat: 3g
Polyunsaturated: 1g
Monounsaturated: 1g