Directions:
- Preheat broiler to high.
- 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.
- Combine mayonnaise, pickle, lemon juice, and dill. Serve with fish and lemon wedges.
- Wine note: This dish requires a wine with acidity to cut through the breading and also to act like a final spritz of lemon. Waterbrook 2008 Pinot Gris from Washington state's Columbia Valley ($12) does all that with a touch of fruit. —Sara Schneider
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 132.02 Kcal (553 kJ) | ||
| Calories from fat | 52.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.84g | 9% | |
|---|---|---|---|
| Cholesterol | 13.32mg | 4% | |
| Sodium | 672.59mg | 28% | |
| Potassium | 124.85mg | 3% | |
| Total Carbs | 11.57g | 4% | |
| Sugars | 0.33g | 1% | |
| Dietary Fiber | 1g | 4% | |
| Protein | 8.13g | 16% | |
| Vitamin C | 0.7mg | 1% | |
| Iron | 0.8mg | 4% | |
| Calcium | 11mg | 1% | |
| Amount Per 100 g | |||
| Calories | 103.77 Kcal (434 kJ) | ||
| Calories from fat | 41.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.59g | 9% | |
|---|---|---|---|
| Cholesterol | 10.47mg | 4% | |
| Sodium | 528.67mg | 28% | |
| Potassium | 98.14mg | 3% | |
| Total Carbs | 9.09g | 4% | |
| Sugars | 0.26g | 1% | |
| Dietary Fiber | 0.79g | 4% | |
| Protein | 6.39g | 16% | |
| Vitamin C | 0.5mg | 1% | |
| Iron | 0.6mg | 4% | |
| Calcium | 8.6mg | 1% | |
* 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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