Crispy Fish with Lemon-Dill Sauce

For sustainability reasons, be sure to choose Alaskan cod, or substitute halibut or even tilapia.

Prep Time: 30 minutes

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

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
1/2 teaspoon salt
Cooking spray
1/4 cup canola mayonnaise
2 tablespoons finely chopped dill pickle
1 teaspoon fresh lemon juice
1 teaspoon chopped fresh dill
Lemon wedges
Preparation
1. Preheat broiler.

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.


Nutritional Information
Calories:
245
Fat:
5.2g (sat 0.2g,mono 2.7g,poly 1.4g)
Protein:
34.5g
Carbohydrate:
11.5g
Fiber:
0.8g
Cholesterol:
63mg
Iron:
0.7mg
Sodium:
654mg
Calcium:
18mg