“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 filet and 2 tbsps of sauce
Total meal cook/prep time: 30 minutes
- 2 large egg whites, lightly beaten
- 1 cup panko (Japanese breadcrumbs)
- ½ teaspoon paprika
- ¾ teaspoon onion powder
- ¾ teaspoon garlic powder
- 4 (6-ounce) skinless cod fillets
- 1 teaspoon black pepper
- ⅜ teaspoon salt
- Cooking spray
- ¼ 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
- 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
Totals per serving:
Adeena Sussman, Cooking Light