Crispy Fish Fillet

Crispy Fish Fillet is a delightful and healthy American seafood dish, featuring perfectly seasoned fish coated in a light, crunchy crust. Served with a zesty lemon-dill sauce, this dish is both satisfying and nutritious.

Ingredients

• white fish fillets (such as cod or tilapia) - 300 grams
• whole wheat flour - 50 grams
• panko breadcrumbs - 100 grams
• egg - 1 large
• milk - 30 ml
• paprika - 1 teaspoon
• garlic powder - 1 teaspoon
• salt - 1/2 teaspoon
• black pepper - 1/2 teaspoon
• olive oil - 30 ml
• lemon juice - 15 ml
• fresh dill - 1 tablespoon, chopped

Steps

1. Preheat your oven to 200°C (400°F) and line a baking sheet with parchment paper.
2. In a shallow bowl, combine the whole wheat flour, paprika, garlic powder, salt, and black pepper.
3. In another bowl, whisk together the egg and milk until smooth.
4. Place the panko breadcrumbs in a third shallow bowl.
5. Dip each fish fillet first into the flour mixture, then into the egg mixture, and finally coat it with the panko breadcrumbs, pressing gently to adhere.
6. Arrange the coated fillets on the prepared baking sheet and drizzle with olive oil.
7. Bake in the preheated oven for 15-20 minutes, or until the fish is golden and crispy, flipping halfway through.
8. While the fish is baking, prepare the lemon-dill sauce by mixing the lemon juice and chopped dill in a small bowl.
9. Once the fish is done, serve hot with the lemon-dill sauce drizzled on top.

Nutrition

• Calories: 350
• Protein: 27 g
• Carbs: 35 g
• Fiber: 3 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 90 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in omega-3 fatty acids, beneficial for heart health.

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