Crispy Fish In A 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.

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

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

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