Breaded Garlic and Dill Fish - Low Fat
photo by NoraMarie
- Ready In:
- 35mins
- Ingredients:
- 9
- Serves:
-
4-6
ingredients
- 1 1⁄2 lbs firm white fish fillets (cod, haddock or flounder work well)
-
For the breading
- 3⁄4 cup panko breadcrumbs (Japanese bread crumbs)
- 3⁄4 cup toasted wheat germ
- 3 tablespoons chopped fresh dill (or 1 Tbsp of dried)
- 1 1⁄2 teaspoons dried mustard
- 3 cloves garlic, finely minced
- salt & freshly ground black pepper, to taste
- 2 egg whites
- lemon wedge, for serving
directions
- Toast the panko bread crumbs on an unoiled baking sheet sheet in a 350 degree oven for about five minutes, or until lightly golden.
- This step is optional, but it adds a nice flavor.
- Increase oven temperature to 400 degrees.
- Rinse the fish fillets under cold water, pat dry and set aside while you mix the crumb topping.
- In a large shallow bowl, mix the panko, wheat germ, dill, mustard, garlic, salt and pepper until evenly combined.
- In a separate bowl, lightly beat the egg whites.
- Dip the fillets in the egg whites, and then dredge them in the breadcrumb mixture.
- Be sure to coat both sides evenly.
- Place the breaded fillets on a baking sheet that's been lightly sprayed with non stick cooking spray.
- Bake in the oven for about 20 minutes, or until the fish flakes easily with a fork.
- Serve with fresh lemon wedges.
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RECIPE SUBMITTED BY
Kozmic Blues
Providence, Rhode Island
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