Walnut and Panko Crispy Fish Fillets
Description
The delicious, earth-richness of walnuts, combined with Panko bread crumbs, give a surprising crunch to the cod fillets.
Ingredients
For the Fish Fillets:
- 3/4 cup California Walnuts, finely chopped
- 3/4 cup Panko bread crumbs
- 1 teaspoon garlic salt
- 1/2 teaspoon dried dill
- 1 pound cod fillets, cut into 3-inch long pieces
- 1/2 cup flour
- 2 eggs, beaten
- 1 tablespoon spicy brown mustard
- Olive oil cooking spray
- Lemon wedges
For the Lemon Dill Topping (Stir together):
- 1/4 cup Greek yogurt, plain (or light sour cream)
- 1 teaspoon lemon juice
- 1/4 teaspoon garlic salt
- 1/8 teaspoon dried dill
PREPARATION
- Preheat oven to 400°F and line a baking sheet with foil; coat with olive oil spray.
- Stir together walnuts, breadcrumbs, garlic salt and dill in a shallow dish.
- Beat together eggs and mustard in a second shallow dish. Place flour in a separate shallow dish.
- Roll fish pieces into flour, then egg mixture, then walnut mixture and place on baking sheet.
- Cook for 15 to 20 minutes or until fish flakes easily with a fork. Serve immediately with lemon wedges and Lemon Dill Topping.
NUTRITION
- Calories: 400 cal
- Total Fat: 19 g
- Trans Fat: 0 g
- Polyunsaturated Fat: 0 g
- Cholesterol: 165 mg
- Sodium: 470 mg
- Carbohydrates: 27 g
- Dietary Fiber: 2 g
- Protein: 31 g