Source: Enlitened Kosher Cooking by Nechama Cohen

A healthy take on pan-fried, crispy-coated fish with a spicy, flavorful dressing.

Servings

1.5 lb sole fillet , cut into strips (or any mild fish)
1 medium eggs
1 egg whites
3 tbsp ground almonds
0.25 cup Oats, rolled, old fashioned , coarsely ground
0.12 cup Bread Crumbs, white, soft , or soy crumbs
2 tbsp wheat germ
1 tbsp Bran, wheat
1 pinch salt , to taste
1 pinch garlic powder , to taste
1 pinch paprika , to taste
1 tbsp olive oil
1 cooking spray
1 tbsp olive oil
0.25 cup fresh lemon juice
1 tsp ground cayenne (red pepper)
1 tsp ground cumin (optional)
3 medium garlic cloves , minced
2 tbsp chopped parsley , or cilantro
1 pinch salt , to taste

1 Rinse and dry fish. Set aside.
2 Beat egg and egg white together in a large, flat dish.
3 For flavored crumbs, mix next 6 ingredients and place in a plastic bag.
4 Dip fish in egg and then shake inside bag with crumb mixture.
5 Using a non-stick skillet greased with a teaspoon of the oil and also non-stick cooking spray, fry over low heat until golden on both sides.
6 Remove to a glass baking dish and repeat this procedure with each piece, spraying with non-stick cooking spray as needed.
7 Combine remaining ingredients in a jar and shake well. Using a food brush, spread some of the vinaigrette on the fish and broil for 4-6 minutes until crispy. Transfer to a platter and drizzle with remaining vinaigrette.

Good source of fiber.