Cajun Couscous-Crusted Monkfish

Preparation time: 12 minutes	4 servings
Cooking time: 8 minutes	282 calories per serving, 16% from fat

RealAge effect if eaten 12 times a year:	RealAge-effect ingredients:
3.5 days younger	Whole wheat couscous, egg white, monkfish, tofu (fiber, potassium, magnesium, selenium, healthy protein, healthy fat)

ingredients

½ cup uncooked whole wheat couscous

2 to 3 teaspoons Cajun seasonings, as desired

1 egg white

1 tablespoon skim milk or nonfat soy milk

1 pound skinless monkfish fillet

Cooking oil spray

4 ounces (½ 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

½ teaspoon chopped fresh dill

¼ teaspoon salt

Optional garnishes: lemon wedges, dill sprigs

preparation

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 ¾-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 oil spray. Add fish and coat with additional cooking oil 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.

substitutions: Diced sweet or dill pickles may replace pickle relish, and Creole or blackening seasoning mix may replace Cajun seasonings. The tail of the anglerfish, monkfish (also referred to as lotte) is a low-fat fish with a firm texture and mild, sweet flavor. If not available, substitute with Pacific halibut fillets that have been cut crosswise into ¾-inch-thick slices.

nutritional analysis

Total fat (g) 5.0	Sodium (mg) 163	Vitamin A (RE) 49
Fat calories (kc) 44.6	Calcium (mg) 103	Beta-carotene (RE) 6
Cholesterol (mg) 36.3	Magnesium (mg) 134	Vitamin C (mg) 0.5
Saturated fat (g) 1.2	Zinc (mg) 1.0	Vitamin E (mg) 1.0
Polyunsaturated fat (g) 2.5	Selenium (mcg) 53	Thiamin B1 (mg) 0.1
Monounsaturated fat (g) 2.1	Potassium (mg) 589	Riboflavin B2 (mg) 0.2
Fiber (g) 5.2	Flavonoids (mg) 0	Niacin B3 (mg) 7.2
Carbohydrates (g) 27.5	Lycopene (mg) 0	Vitamin B6 (mg) 0.4
Sugar (g) 0.3	Fish (oz) 4	Folic acid (mcg) 24
Protein (g) 29.9	Nuts (oz) 0	Vitamin B12 (mcg) 1.2