Breaded Garlic and Dill Fish Recipe
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Total Time: 35 minutes
Recipe Yield: 3 servings
Description:
Indulge in the delightful flavors of Breaded Garlic and Dill Fish, a dish that marries healthiness with ease of preparation. This recipe incorporates toasted wheat germ for added fiber, and if panko breadcrumbs are unavailable, fresh breadcrumbs make an excellent substitute. Perfect for those seeking a low-fat option without sacrificing taste!
Ingredients:
- 1 1/2 cups panko breadcrumbs
- 3/4 cup toasted wheat germ
- 3/4 cup fresh dill, chopped
- 3 teaspoons dried mustard
- 1 1/2 teaspoons minced garlic
- 3 egg whites
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions:
-
Prepare Breadcrumbs:
- Preheat your oven to 350°F (175°C).
- Spread panko breadcrumbs on a baking sheet and toast them in the oven for about 5 minutes until they turn lightly golden. This step enhances their crunchiness and flavor.
-
Mix Breadcrumb Mixture:
- In a large shallow bowl, combine the toasted panko breadcrumbs, toasted wheat germ, chopped fresh dill, dried mustard, minced garlic, salt, and pepper. Mix thoroughly to ensure even distribution of flavors.
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Prepare Fish Fillets:
- Rinse the fish fillets under cold water and pat them dry with paper towels.
- Set aside while you prepare the coating.
-
Coat Fish Fillets:
- Increase the oven temperature to 400°F (200°C) to prepare for baking.
- In a separate bowl, lightly beat the egg whites until they become slightly frothy.
- Dip each fish fillet into the beaten egg whites, ensuring it is fully coated.
- Dredge the egg-coated fillets in the breadcrumb mixture, pressing gently to adhere the crumbs evenly on both sides.
-
Bake the Fish:
- Place the breaded fish fillets on a baking sheet that has been lightly sprayed with non-stick cooking spray to prevent sticking.
- Bake in the preheated oven for approximately 20 minutes or until the fish flakes easily with a fork and the breadcrumbs turn golden brown.
-
Serve:
- Once cooked, serve the Breaded Garlic and Dill Fish hot, garnished with fresh lemon wedges on the side for a refreshing citrusy touch.
Nutritional Information:
- Calories: 329 per serving
- Fat: 5.8g
- Saturated Fat: 1g
- Cholesterol: 114.3mg
- Sodium: 301.7mg
- Carbohydrates: 27.1g
- Fiber: 4g
- Sugar: 1.5g
- Protein: 41.2g
Tips and Substitutions:
- Substitute for Panko: If panko breadcrumbs are not available, use fresh breadcrumbs or store-bought dried breadcrumbs. Adjust seasoning accordingly.
- Make it Gluten-Free: Use gluten-free breadcrumbs and ensure all other ingredients are gluten-free as well.
- Adjusting Seasoning: If using seasoned breadcrumbs, reduce the amount of additional dill and garlic accordingly to avoid overpowering flavors.
- Serve with: Pair this dish with a fresh salad or steamed vegetables for a complete meal.
Enjoy this Breaded Garlic and Dill Fish recipe as a wholesome and flavorful option that’s easy to prepare, making it perfect for busy weeknights or leisurely dinners alike!
