What's the secret? Apparently he likes this fish.
I found the recipe in an old issue of Cooking Light and modified it to my herb and spice needs (smoked paprika instead of regular, garlic salt instead of garlic powder, minced onion instead of powdered, etc.) I was first drawn to it because it was labeled a 30 minute meal. I'm pretty sure that even with assistance from Flopsy and Mopsy (in aprons, no less), I came in under 30 minutes. Awesome for a school night!
Crispy Fish with Lemon Dill Sauce
Adapted from Cooking Light April 2010
2 large egg whites, lightly beaten
1 cup panko breadcrumbs
1/2 tsp smoked paprika
1/2 tsp garlic salt
1 tsp minced onion
4 skinless cod filets
Cooking spray
1/4 cup mayo
2 T finely chopped dill pickles
1/2 lemon, squeezed (cut remaining half into slices for fish)
1 tsp dill weed
1. Preheat broiler (low setting) and move rack to top third of oven (second from top). Line broiler pan drip tray with foil and spray top of broiler pan with cooking spray.
2. Place egg whites in shallow dish. Combine panko, paprika, garlic salt, and onion. Dip each filet in egg white, then dredge in panko mixture. Place on broiler pan. Broil 4 minutes on each side or until done.
3. Combine remaining ingredients for tartar sauce. Serve with fish and lemon wedges.
Calories 245
Fat 5.2 g
Protein 34.5 g
I served this with steamed broccoli (five minutes in the microwave) and a green salad. Yum! Jack's plate is empty, which is a huge testimonial to the dinner. Plus, it was super easy!
