Preparation time:
8 minutes
Baking time:
27 minutes
Makes:
4 Servings

Ingredients

1 1/2 cups panko bread crumbs
2 tbsp canola oil, divided
3 tbsp fat-free Greek yogurt
1 tbsp Dijon mustard
2 tsp chopped garlic
1 1/2 lb halibut, tilapia or cod (skinless) filets, cut into pieces
 salt
1 1/2 lb yellow-fleshed potatoes, cut into 1/2 inch thick wedges

Instructions

Preheat oven to 450F.
Spread panko on a baking sheet and bake for 2 min or until lightly golden. Transfer to a bowl and toss with 1 tbsp oil.
Combine yogurt, mustard and garlic on a plate and stir to blend. Add fish and use your hands to lightly coat pieces in the mixture. Season fish with salt and press into panko to coat. Lay fish on a baking sheet. Toss potatoes with remaining 1 tbsp oil, season with salt and place in a single layer on a parchmentpaper- lined baking sheet.
Bake potatoes for 25 to 30 min or until golden and cooked through.
Place fish in oven during final 12 min of potato baking time. Bake fish for 8 to 12 min (depending on thickness), turning halfway, or until it flakes easily with a fork.

Tip:
If your family does not need to follow a low-fat diet, drizzle a bit of oil over the fish before baking for extra flavour.
Nutrition (per Serving)

calories
463 
protein
42 g
carbohydrates
47 g
fat
11 g
fibre
4 g
iron
3 mg
sodium
189 mg

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