Crispy Fish with Lemon-Dill Sauce and Sauteed Zucchini

By barbie24

Calories: 245; Fat: 5.2g; Protein: 34.5g; Carbs: 11.5g; Fiber: 0.8g; Cholesterol: 63mg; Iron: 0.7mg; Sodium: 654mg; Calcium: 18mg

* Serving size: 1 fillet and 2 tablespoons sauce

Ingredients

• Fish:
• 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
• Zucchini:
• 2 large zucchini, cut diagonally into 1/2" thick slices
• 1 tablespoon olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Details

Servings 4
Adapted from myrecipes.com

Preparation

Step 1

Fish:

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.

Zucchini:

1. Heat a large nonstick skillet over medium-high heat. Add olive oil to pan; swirl to coat.

2. Add zucchini, salt, and black pepper; saute 5 minutes or until browned.