Directions:
- Toast the panko bread crumbs on an unoiled baking sheet sheet in a 350 degree oven for about five minutes, or until lightly golden.
- This step is optional, but it adds a nice flavor.
- Increase oven temperature to 400 degrees.
- Rinse the fish fillets under cold water, pat dry and set aside while you mix the crumb topping.
- In a large shallow bowl, mix the panko, wheat germ, dill, mustard, garlic, salt and pepper until evenly combined.
- In a separate bowl, lightly beat the egg whites.
- Dip the fillets in the egg whites, and then dredge them in the breadcrumb mixture.
- Be sure to coat both sides evenly.
- Place the breaded fillets on a baking sheet that's been lightly sprayed with non stick cooking spray.
- Bake in the oven for about 20 minutes, or until the fish flakes easily with a fork.
- Serve with fresh lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 228.56 Kcal (957 kJ) | ||
| Calories from fat | 36.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.11g | 6% | |
|---|---|---|---|
| Cholesterol | 46.78mg | 16% | |
| Sodium | 353.57mg | 15% | |
| Potassium | 542.84mg | 12% | |
| Total Carbs | 21.09g | 7% | |
| Sugars | 1.32g | 5% | |
| Dietary Fiber | 0.96g | 4% | |
| Protein | 24.77g | 50% | |
| Vitamin C | 0.7mg | 1% | |
| Iron | 2.7mg | 15% | |
| Calcium | 113.7mg | 11% | |
| Amount Per 100 g | |||
| Calories | 122.52 Kcal (513 kJ) | ||
| Calories from fat | 19.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.2g | 6% | |
|---|---|---|---|
| Cholesterol | 25.08mg | 16% | |
| Sodium | 189.53mg | 15% | |
| Potassium | 290.98mg | 12% | |
| Total Carbs | 11.31g | 7% | |
| Sugars | 0.71g | 5% | |
| Dietary Fiber | 0.51g | 4% | |
| Protein | 13.28g | 50% | |
| Vitamin C | 0.4mg | 1% | |
| Iron | 1.4mg | 15% | |
| Calcium | 61mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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