Rating: 3.5 stars
72 Ratings
  • 5 star values: 23
  • 4 star values: 21
  • 3 star values: 16
  • 2 star values: 7
  • 1 star values: 5

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.

Recipe by Cooking Light October 2013


Read the full recipe after the video.

Recipe Summary

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


Ingredient Checklist


Instructions Checklist
  • Preheat broiler to high.

  • 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.

  • 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

Nutrition Facts

245 calories; fat 5.2g; saturated fat 0.2g; mono fat 2.7g; poly fat 1.4g; protein 34.5g; carbohydrates 11.5g; fiber 0.8g; cholesterol 63mg; iron 0.7mg; sodium 580mg; calcium 18mg.