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)
Total:
Recipe from Cooking Light

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Recipe Time

Hands On: 15 Minutes
Total: 30 Minutes

Nutritional Information

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

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. 1. Preheat broiler to high.
  2. 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. 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 featured in: Cooking Light, April 2010
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