2/3 cup uncooked whole-wheat couscous
2 to 3 teaspoons Cajun seasonings, as desired
1 egg white
1 tablespoon skim milk or nonfat soymilk
1 pound skinless monkfish fillet
4 ounces (1/2 cup) extra-firm light silken tofu, such as Mori-Nu brand
1 tablespoon light mayonnaise
2 tablespoons sweet pickle relish
1 teaspoon each: seasoned rice vinegar and Dijon mustard
1/2 teaspoon chopped fresh dill
1/4 teaspoon salt
Optional garnishes: lemon wedges, dill sprigs
Combine couscous and seasonings in a pie plate or shallow dish. In another pie plate, beat egg white until frothy; stir in milk. Cut monkfish crosswise into 3/4 inch medallions. Dip in egg white mixture, turning to coat. Roll in couscous mixture, patting to coat. Heat a large nonstick skillet over medium heat until hot. Coat heavily with cooking spray. Add fish and coat with additional cooking spray. (Do not crowd pan. Cook fish in batches or use two skillets if necessary). Cook 3 to 4 minutes per side or until fish is opaque and firm to the touch. Meanwhile, blend tofu and mayonnaise in a food processor or blender until fairly smooth. Stir in pickle relish, vinegar, mustard, dill and salt. Serve fish with sauce and garnish as desired.
The tail of the angler fish, monkfish (also referred to as lotte), is a low fat fish with a firm texture and mild, sweet flavor. If it is not available, substitute with halibut fillets and cut crosswise into 3/4 inch thick slices.
Diced sweet or dill pickles may replace the pickle relish and Creole or blackening seasoning mix may replace the Cajun seasonings.
Fat Calories: 44.60 g
Total Fat: 5.00 g
Sat. Fat: 1.20 g
Cholesterol: 36.30 mg
Total Carbohydrate: 27.50 g
Fiber: 5.20 g
Sugars: 0.30 g
Protein: 29.90 g