Yields4 ServingsPrep Time25 minsCook Time20 minsTotal Time45 mins
Olive oil cooking spray
1lbfresh cod fillets (or other white fish like tilapia, catfish or haddock)
1cupall-purpose flour
2large eggs, lightly beaten
1cupPanko bread crumbs
1tspgarlic
1tsppaprika
½tspsalt
1tspground pepper
Dipping Sauce
½cupnon-fat Greek yogurt, plain
⅓cuplight olive oil mayo
1tbspfresh lemon juice
1tbspsnipped fresh chives
1
Preheat oven to 425°F and spray a baking sheet with nonstick spray; set aside.
2
Cut fish into strips about 4 inches long and 1 inch thick. Place flour and beaten eggs into separate medium-sized bowls. In shallow dish, stir panko breadcrumbs, garlic powder, paprika, salt and pepper to combine.
3
Dredge each fish strip into flour, tapping to remove excess, then into beaten eggs. Gently roll in panko mixture to coat and place onto prepared baking sheet. Coat remaining fish strips until all are breaded.
4
Bake 15 minutes until browned and crisp, turning once during baking.
5
In a small bowl, combine yogurt, mayonnaise, lemon juice and chives. Stir and serve with fish dippers.
Nutrition Facts
4 servings
Serving size
Amount per serving
Calories380
% Daily Value *
Total Fat10g13%
Saturated Fat 2g10%
Cholesterol100mg34%
Sodium570mg25%
Total Carbohydrate40g15%
Dietary Fiber 2g8%
Total Sugars 2g
Protein27g
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Olive oil cooking spray
1lbfresh cod fillets (or other white fish like tilapia, catfish or haddock)
1cupall-purpose flour
2large eggs, lightly beaten
1cupPanko bread crumbs
1tspgarlic
1tsppaprika
½tspsalt
1tspground pepper
Dipping Sauce
½cupnon-fat Greek yogurt, plain
⅓cuplight olive oil mayo
1tbspfresh lemon juice
1tbspsnipped fresh chives
Directions
1
Preheat oven to 425°F and spray a baking sheet with nonstick spray; set aside.
2
Cut fish into strips about 4 inches long and 1 inch thick. Place flour and beaten eggs into separate medium-sized bowls. In shallow dish, stir panko breadcrumbs, garlic powder, paprika, salt and pepper to combine.
3
Dredge each fish strip into flour, tapping to remove excess, then into beaten eggs. Gently roll in panko mixture to coat and place onto prepared baking sheet. Coat remaining fish strips until all are breaded.
4
Bake 15 minutes until browned and crisp, turning once during baking.
5
In a small bowl, combine yogurt, mayonnaise, lemon juice and chives. Stir and serve with fish dippers.
