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Crispy Fish with Lemon-Dill Sauce

Crispy Fish with Lemon-Dill Sauce
Photo: Raymond Hom; Styling: Pamela Duncan Silver
Hands-on time 15 mins
Total time 30 mins
Yield

4 servings (serving size: 1 fillet and about 2 tablespoons sauce)

Panko is the secret ingredient that makes these crispy, oven-fried fish fillets a family favorite. The lemon-dill sauce is the perfect compliment and great for dipping. For sustainability reasons, be sure to choose Alaskan cod, or substitute halibut or even tilapia.

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

Nutrition Information

  • calories 245
  • fat 5.2 g
  • satfat 0.2 g
  • monofat 2.7 g
  • polyfat 1.4 g
  • protein 34.5 g
  • carbohydrate 11.5 g
  • fiber 0.8 g
  • cholesterol 63 mg
  • iron 0.7 mg
  • sodium 580 mg
  • calcium 18 mg

How to Make It

  1. Preheat broiler to high.

    Separating Eggs
    Separating Eggs
  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.

  4. 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

Also appeared in: Cooking Light, April, 2010;