• 2/3 cup whole wheat breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1/2 tsp. dried oregano
• 1/2 tsp. paprika
• 4 orange roughy fillets, about 6 ounces each
• 1/4 cup skim milk
• 1/4 cup tartar sauce

Preheat oven to 450°F. Mix first 4 ingredients in a shallow pan. Dip fillets into milk, then coat them with crumb mixture. Place fillets on a lightly oiled baking sheet. Bake about 8 minutes, or until coating is browned and crispy and fish flakes easily with a fork. Serve with tartar sauce.

Per serving: calories 386, fat 13.5g, 32% calories from fat, cholesterol 91mg, protein 49.1g, carbohydrates 14.1g, fiber 0.6g, sugar 1.1g, sodium 479mg, diet points 9.2.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.0, Bread: 0.9, Lean meat: 0.3, Fat: 1.8, Sugar: 0.0, Very lean meat protein: 6.5

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The recommended wines are: White Zinfandel, Chenin Blanc, or Fumé Blanc.