Breaded Garlic and Dill Fish - Low Fat |
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Prep Time: 15 Minutes Cook Time: 20 Minutes |
Ready In: 35 Minutes Servings: 6 |
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This is a wonderful, healthy dish that's really easy to prepare. The toasted wheat germ in the breading mixture gives some added fiber as well. If panko bread crumbs aren't available where you are, fresh are a great substitute. Also, store bought dried bread crumbs can be easily used instead. If the crumbs are already seasoned, please adjust the amount of dill and garlic accordingly and omit the toasting step. This recipe was adapted from one that I found in my Moosewood Restaurant Low Fat Recipe Cookbook. Ingredients:
1 1/2 lbs firm white fish fillets (cod, haddock or flounder work well) |
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 |
Directions:
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.
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