slice whole wheat bread
1 container (20 oz) peeled butternut squash
3 large cloves garlic, unpeeled
1 Tbsp ground flaxseed
1 tsp lemon-pepper seasoning
¼ tsp salt
2 Tbsp white whole wheat flour (such as King Arthur)
1 omega-3-enriched egg white
1 Tbsp water
4 boneless halibut fillets (3 oz each)
1 Tbsp canola oil
2 Tbsp nonfat dry milk
1 Tbsp chopped parsley
Preheat the oven to 375°F. Line a baking sheet with foil. Coat the foil with cooking spray. Toast the bread until it is very crisp. Set it aside to cool.
Place the squash and garlic in a single layer on a microwave-safe dish. Cover with plastic wrap, leaving a vent. Microwave on high power, rotating occasionally, for about 10 minutes, or until very soft. Remove and set aside.
Meanwhile, break the toast into small chunks. Place in the bowl of a food processor fitted with a metal blade. Process for about 2 minutes, or until fine crumbs form. Measure out 3 Tbsp and place on a large sheet of waxed paper. (Freeze the remaining crumbs for another recipe.) Add the flaxseed, seasoning, and 1/8 tsp of the salt. Using clean hands, mix with your fingers. Place the flour on a second sheet of waxed paper. In a shallow bowl, combine the egg white and water and beat with a fork.
One at a time, dip each fish fillet into the flour to coat it. Shake off the excess. (Not all of the flour will be used.) Dip the fish into the egg mixture, shaking off the excess. Dip the fish into the flaxseed mixture to coat evenly. Place on the prepared baking sheet. Press any remaining flaxseed mixture evenly on top of the fish. Drizzle evenly with the oil. Bake for 10 minutes, or until opaque in the center.
Meanwhile, transfer the squash to the bowl of a food processor fitted with a metal blade. Pop the garlic from its skin and add it to the bowl along with the dry milk and the remaining 1/8 tsp salt. Process, scraping the bowl as needed, for about 2 minutes, or until smooth.
Divide the squash onto 4 dinner plates. Top each with a fish fillet. Sprinkle on the parsley.
- 150 mg
- Total fat
- Saturated fat
- 30 mg
- 238 mg