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Crispy Fish w/ Lemon-Dill Sauce (broil)

Source of Recipe

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Crispy Fish w/ Lemon-Dill Sauce (broil)

Cooking Light - October 2013 - Adeena Sussman,
70 reviews rate this recipe 4 of 5 stars.
4 servings (serving size: 1 fillet and about 2 tablespoons sauce)
Total time: 30 Minutes

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

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.

1 fillet + sauce equals: 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; Sodium 580 mg