Breaded Garlic And Dill Fish - Low Fat Recipe

Name: Breaded Garlic And Dill Fish - Low Fat
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
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

Servings: persons

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

1
Toast the panko bread crumbs on an unoiled baking sheet sheet in a 350 degree oven for about five minutes, or until lightly golden.
2
This step is optional, but it adds a nice flavor.
3
Increase oven temperature to 400 degrees.
4
Rinse the fish fillets under cold water, pat dry and set aside while you mix the crumb topping.
5
In a large shallow bowl, mix the panko, wheat germ, dill, mustard, garlic, salt and pepper until evenly combined.
6
In a separate bowl, lightly beat the egg whites.
7
Dip the fillets in the egg whites, and then dredge them in the breadcrumb mixture.
8
Be sure to coat both sides evenly.
9
Place the breaded fillets on a baking sheet that's been lightly sprayed with non stick cooking spray.
10
Bake in the oven for about 20 minutes, or until the fish flakes easily with a fork.
11
Serve with fresh lemon wedges.

143

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 10 ingredients. The key ingredients include: 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, and more.

Yes, Breaded Garlic And Dill Fish - Low Fat falls under the Seafood category and is a great choice for this type of meal.

Store in an airtight container at room temperature for up to 3–5 days. For longer storage, freeze for up to 3 months — no need to refrigerate or reheat.

Breaded Garlic And Dill Fish - Low Fat

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