Oven Fried Fish Fillets with Creamy Herb Sauce

Creamy Herb Sauce:
2 Tbsp reduced fat mayonnaise
2 Tbsp low-fat plain yogurt
1 Tbsp lemon juice
½ tsp Dijon mustard
Freshly ground pepper to taste
1 Tbsp chopped fresh dill or tarragon
1 Tbsp finely chopped shallot or scallion

Fish Fillets:
1 cup cornflake crumbs
½ tsp paprika
2 Tbsp ground flaxseed
1/8 tsp sea salt
Freshly Ground Pepper to taste
¼ cup whole-wheat pastry flour
1 large egg
2 Tbsp water
1 lb halibut or haddock fillets, skin removed, cut into 4 portions
Cooking spray
1 lemon, cut into wedges

Preheat oven to 450 degrees F. Coat a baking sheet with cooking spray.

To make herb sauce: Whisk mayonnaise, yogurt, lemon juice, mustard, and pepper in a small bowl until smooth. Stir in dill (or tarragon) and shallot (or scallion).

To prepare fish fillets: Mix crumbs, paprika, flaxseed, salt, and pepper in a shallow dish. Place flour in another shallow dish. Beat egg and water with a fork in another shallow dish. Dredge fish pieces in flour, shaking off excess. Dip in egg and then roll in the crumb mixture. Place fish on the prepared baking sheet. Spray the tops with cooking spray.

Bake fish until crispy and the flesh flakes easily when tested with a fork, 10-12 minutes, depending on thickness. Serve immediately, with lemon wedges and sauce.

Yield: 4 servings

Serve with Baked Acorn Squash