Breaded Garlic And Dill Fish - Low Fat

Total Time: 35 mins Preparation Time: 15 mins Cook Time: 20 mins

Ingredients

• Servings: 4
• 1 1/2 lbs firm 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

Recipe

• 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.