I made this for the first time last night from latest issue of Cooking Light magazine. Because I have an allergy to fish, I used calarmari steaks. Used good paprika, dried minced garlic and no onion powder (I don't stock onion or garlic powder). Had no problem with the panko sticking to the eggwhite-dipped calamari. The taste was wonderful -- not bland at all. Coating was golden, calamari was moist and stayed in one piece onto the plate. I broiled the calarmari 3 minutes on each side and about 5-6 inches from the broiler heat. Can hardly wait to fix this again! Second best part: dinner served in 20 minutes, start to finish!
Crispy Fish with Lemon-Dill 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.
More From Cooking Light
Total: 30 Minutes
- 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
- 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
- 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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