Breaded Garlic and Dill Fish - Low Fat Recipe

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Breaded Garlic and Dill Fish - Low Fat
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Ingredients:

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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Nutrition Facts

Per ServingPer 100 g
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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.7
    Points
  • 6
    PointsPlus

Good Points

  • low fat,
  • saturated fat free

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