Crispy Fish with Lemon-Dill Sauce and Sauteed Zucchini

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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

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  • 4

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

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.

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