2 tablespoons chopped fresh cilantro, chive or parsley (or a combination)
1/4 teaspoon ground ginger
2 tablespoons vegetable oil
Crunchy pineapple relish, see recipe
1. Heat oven to 450 degrees. Pat fish dry. Sprinkle with 1/4 teaspoon salt and pepper to taste. Mix chopped nuts, breadcrumbs, coconut, herbs, ginger, 1/2 teaspoon salt and pepper to taste in a shallow dish. Put egg whites and remaining ¼ teaspoon salt into another shallow dish; beat lightly with a fork until frothy.
2. Dip fish into egg whites; let excess drip off. Coat fish on all sides in breadcrumb mixture. Put onto a wire rack set over a pan. If desired, refrigerate an hour or so.
3. Heat oil in large, well-seasoned cast-iron (or nonstick) ovenproof skillet over medium-high. Add fish in a single uncrowded layer (use two skillets if necessary). Cook until golden, about 2 minutes. Gently flip fish; put into oven. Cook until crisped and fish is nearly firm, 5 to 7 minutes.
4. Transfer to heated serving plates. Serve with lime wedges and topped with pineapple relish.
Per serving: 404 calories, 40% of calories from fat, 18 g fat, 4 g saturated fat, 160 mg cholesterol, 15 g carbohydrates, 45 g protein, 731 mg sodium, 2 g fiber.
Crunchy pineapple relish
Prep: 10 minutes
Rest: 20 minutes
Makes: 1 1/2 cups
To save time, purchase prepared fresh pineapple in the salad bar or deli case.
1 cup finely diced fresh pineapple chunks
1/4 of a seedless cucumber, finely diced (peeled if desired)
2 tablespoons finely diced red onion, rinsed
2 to 3 tablespoons chopped fresh cilantro, chive or parsley (or a combination)
1/2 teaspoon fresh lime juice
Drizzle of sesame oil, optional
1/4 teaspoon salt
Freshly ground pepper
Mix all ingredients in small bowl. Let stand, stirring once or twice, about 20 minutes.
Per 1/4 cup: 16 calories, 3% of calories from fat, trace g fat, 0 g saturated fat, 0 mg cholesterol, 4 g carbohydrates, 0 g protein, 97 mg sodium, 0 g fiber.