Crispy Fish with Lemon-Dill Sauce

Photo: Raymond Hom; Styling: Pamela Duncan Silver
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.

Yield:

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

Recipe from

Recipe Time

Hands-on: 15 Minutes
Total: 30 Minutes

Nutritional 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

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

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

Note:

Adeena Sussman,

October 2013