Prep Time: 30 minutes
Yield: 4 servings (serving size: 1 fillet and about 2 tablespoons sauce)
Ingredients
* 2 large egg whites, lightly beaten
* 1 cup panko (Japanese breadcrumbs)
* 1/2 teaspoon paprika
* 3/4 teaspoon onion powder
* 3/4 teaspoon garlic powder
* 4 (6-ounce) skinless halibut fillets
* 1 teaspoon black pepper
* 1/2 teaspoon salt
* Cooking spray
* 1/4 cup fat free mayonnaise
* 2 tablespoons finely chopped dill pickle
* 1 teaspoon fresh lemon juice
* 1 teaspoon chopped fresh dill
* Lemon wedges
Preparation
1. Preheat broiler.
2. Place egg whites in a shallow dish. Combine panko, paprika, onion powder, and garlic powder in a shallow dish. Sprinkle fish evenly with pepper and salt. Dip each fillet in egg white, then dredge in panko mixture; place on a broiler pan coated with cooking spray. Broil 4 minutes on each side or until desired degree of doneness.
3. Combine mayonnaise, pickle, lemon juice, and dill. Serve with fish and lemon wedges.
Nutritional Information
Calories: 245
Fat: 5.2g (sat 0.2g,mono 2.7g,poly 1.4g)
Protein: 34.5g
Carbohydrate: 11.5g
Fiber: 0.8g
Cholesterol: 63mg
Iron: 0.7mg
Sodium: 654mg
Calcium: 18mg
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