Crispy Fish with Lemon-Dill Sauce

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Amount per serving
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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  • 4

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

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.

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

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