Crispy Fish with Lemon-Dill Sauce
1 Picture
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
- 3/8 teaspoon salt
- Cooking spray
- 1/4 cup canola mayonnaise (such as Hellmann's)
- 2 tablespoons finely chopped dill pickle
- 1 teaspoon fresh lemon juice
- 1 teaspoon chopped fresh dill
- Lemon wedges
Details
Servings 4
Adapted from myrecipes.com
Preparation
Step 1
1. Preheat broiler to high.
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.
Adeena Sussman, Cooking Light
October 2013
Also featured in: Cooking Light, April 2010
Calories: 245
Fat: 5.2g
Saturated fat: 0.2g
Monounsaturated fat: 2.7g
Polyunsaturated fat: 1.4g
Protein: 34.5g
Carbohydrate: 11.5g
Fiber: 0.8g
Cholesterol: 63mg
Iron: 0.7mg
Sodium: 580mg
Calcium: 18mg
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