4 (4 - ounce) firm, white fish fillets
1/2 cups lemon-dill coating
Coat both sides of fish with cooking spray. Place lemon-dill coating in a shallow dish; dredge fish in coating. Place fish in an 11 x 7x 2 inch baking dish coated with cooking spray. Bake at 400 degrees for 15 minutes or until fish flakes easily when tested with fork. Serve with lemon wedges, if desired.
2 cups finely crushed plain Melba toast rounds (about 54)
2 tablespoons paprika
2 tablespoons grated lemon rind
1 tablespoon plus 1 teaspoon dried dillweed
1 1/2 teaspoons dry mustard
Combine all ingredients in a large heavy-duty, zip-top plastic bag; seal bag, and shake well. Store, tightly sealed, in refrigerator; shake well before each use. Use to coat fish or chicken. Yield: 2 cups (serving size: 2 tablespoons)
Yield: 4 servings (serving size: 3 ounces)
Per serving: 395 calories, 11g fat, 1.8g sat fat, 42g carbohydrate, 31g protein, 4.3g fiber.