A healthy choice... a bit more sophisticated!

Oven-Baked Fish Fillet (Coup de Pouce)

INGREDIENTS

1. 1 cup crumbs, fresh bread, crumbled
2. 2 tbsps of melted butter
3. 2 tsp fresh oregano, chopped or 1/2 tsp (2 ml) dried oregano
4. 1 tsp grated lemon zest
5. 2 garlic cloves, peeled and finely chopped
6. 1 lb fresh or frozen fish fillet, thawed (cod, haddock or halibut)
7. 1/4 tsp salt
8. 1/4 tsp pepper
9. 1 tbsp Dijon mustard
10. lemon wedge (optional)

PREPARATION

1. Preheat the oven to 450 °F (230 °C).
2. In a small bowl, combine the bread crumbs, butter, oregano, lemon zest and garlic.
3. Sprinkle the fish fillets with salt and pepper. Spread the fish fillets on a baking sheet lined with greased aluminum foil; and brush them with Dijon mustard. Using a spoon, evenly sprinkle the breadcrumb mixture over the fish.
4. Bake in the oven for 10 to 13 minutes or until the filling is crisp and the fish meat is easily broken up with a fork. Serve fish with lemon wedge, if desired.

NUTRITIONAL FACTS (per portion)

1. Calories : 179
2. Fats : 7 g
3. Glucides : 6 g