Crispy Fish with Lemon-Dill Sauce

By Kplmrm

For sustainability reasons, be sure to choose Alaskan cod, or substitute halibut or even tilapia.

Prep Time: 30 minutes
Yield: 4 servings (serving size: 1 fillet and about 2 tablespoons sauce)

Calories:245
Fat:5.2g (sat 0.2g,mono 2.7g,poly 1.4g)
Protein:34.5g
Carbohydrate:11.5g
Fiber:0.8g
Cholesterol:63mg
Iron:0.7mg
Sodium:654mg
Calcium:18mg

Ingredients

• 2 large egg whites, lightly beaten
• 1 cup panko (Japanese breadcrumbs)
• 1/2 teaspoon paprika
• 3/4 teaspoon onion powder
• 3/4 teaspoon garlic powder
• 4 (6-ounce) skinless cod fillets
• 1 teaspoon black pepper
• 1/2 teaspoon salt
• Cooking spray
• 1/4 cup canola mayonnaise
• 2 tablespoons finely chopped dill pickle
• 1 teaspoon fresh lemon juice
• 1 teaspoon chopped fresh dill
• Lemon wedges

Details

Servings 4
Adapted from find.myrecipes.com

Preparation

Step 1

1. Preheat broiler.

2. Place egg whites in a shallow dish. Combine panko, paprika, onion powder, and garlic powder in a shallow dish. Sprinkle fish evenly with pepper and salt. Dip each fillet in egg white, then dredge in panko mixture; place on a broiler pan coated with cooking spray. Broil 4 minutes on each side or until desired degree of doneness.

3. Combine mayonnaise, pickle, lemon juice, and dill. Serve with fish and lemon wedges.

Wine note: This dish requires a wine with acidity to cut through the breading and also to act like a final spritz of lemon. Waterbrook 2008 Pinot Gris from Washington state's Columbia Valley ($12) does all that with a touch of fruit. —Sara Schneider