Curried Petrale Sole


1 c. plain nonfat yogurt
2 tbsp. chopped parsley OR
1 tbsp. snipped fresh dill
2 tbsp. minced green onion
4 4 oz. Petrale sole fillets
2 tsp. curry powder
2 large egg whites
1 c. bread crumbs
Sea salt and freshly ground pepper to taste
Non-stick vegetable oil spray
Lemon wedges for garnish

Mix yogurt, cilantro and green onion in small bowl. Season with salt and pepper. Preheat oven to 500 degrees. Spray baking pan with vegetable cooking spray. Rub each side of each fish fillet with 1 tsp. curry powder. Whisk egg whites in medium bowl until foamy. Place bread crumbs on pan or plate. Dip fish fillets into egg whites, then turn fillets in bread crumbs, coating lightly. Sprinkle with pepper. Place fillets gently on the pan. Bake until fish is opaque in center, about 8 minutes. Remove from oven; let stand 2 minutes. Serve with lemon wedges and yogurt sauce on the side. Makes 4 servings.