Crispy oven baked cod fillets with a lemon dill sauce for dipping.
It might be the beginning of November, but I am already getting stressed out over all the holiday baking and cooking that needs to happen. I was planning out my schedule for the next 6 weeks, and things are going to get crazy around here! I have tons of great giveaways lined up for you guys (I hope you guys want to win free stuff). Plus lots of cookies, and holiday baked goods! Here is a question for you. Would you like to see ideas of Thanksgiving side dishes? In my head, people have the same thing each year, and aren’t interested in seeing ideas, or are your menus set?
Today I have a quick and easy dinner idea that is perfect for any night of the week. I grew up in the Mid-West where Friday fish fry’s are a staple. This is a healthy version you can make at home. Instead of store bought tarter sauce this is served with a fresh lemon dill sauce. The sauce is super easy to put together, and chances are you have everything you need on hand already. Panko breadcrumbs are used as the breading for the fish, and they bake up to have the perfect crisp. Great alternative to deep fried fish.
I stocked up on Cod fillets when my store had them on sale. But similar to these Fish Tacos, you can use just about any mild white fish; Haddock, Tilapia, or Mahi Mahi. I like to buy a couple pounds of fresh fish when it is on sale, and then freeze some of it for later. Fish has never been my favorite, but I am trying to incorporate more of it in our diet. Crispy fish like this is definitely going to make a regular appearance on our dinner table.
- 2 egg whites, , lightly beaten
- 1 1/4 cup Panko breadcrumbs
- 1/2 tsp paprika
- 1 tsp onion powder
- 1 tsp garlic powder
- 4 (6 oz) cod fillets
- 1 tsp black pepper
- 1/2 tsp salt
- 1/4 cup mayo, , light
- 2 Tbls dill pickle, ,finely chopped
- 1 tsp fresh lemon juice
- 1 tsp dill
- Preheat broiler to high.
- Place egg whites in a shallow bowl. In a another bowl, combine panko breadcrumbs, paprika, onion powder, and garlic powder.
- Sprinkle cod fillets with pepper and salt. Dip each fillet in egg white, then press into panko mixture to coat evenly. Place on a broiler pan coated with cooking spray. Broil 4 minutes on each side or until flaky.
- To prepare the lemon dill sauce; Combine mayo, pickle, lemon juice, and dill. Serve with fish and lemon wedges.
Adapted from Cooking Light
Amount Per ServingCalories 187 Total Fat 5g Saturated Fat 1g Trans Fat 0g Unsaturated Fat 4g Cholesterol 2mg Sodium 832mg Carbohydrates 28g Net Carbohydrates 0g Fiber 2g Sugar 3g Sugar Alcohols 0g Protein 7g