I try to mix things up every so often and add some fish into the menu. My kids love fish but this recipes is a little healthier then your basic fish and chips. The breading on the fish is full of tons of flavour. Oven frying keeps the fish nice and crispy while also making it have lower fat then typical fried battered fish. The lemon dill sauce is what really brings this over the top. I used low fat Greek yogurt to cut the mayo. It gives the sauce a nice tangy taste and keeps it a lighter then the traditional tartar sauce.
The kids would have eaten the lemon dill sauce straight out of the bowl had I let them.
The sauce is so light and tangy and compliments the fish perfectly. This recipe was definitely kid and family friendly and brought a newer and healthier twist on an old classic. We served it with rice but it would be really yummy with some crispy oven fries. Let me know what you family thinks of this recipe.
Crispy Cod with Lemon Dill Sauce
2 large egg whites, lightly beaten
1 cup panko breadcrumbs
1/2 tsp paprika
3/4 tsp onion powder
3/4 tsp garlic powder
4 skinless cod fillets, cut into 2 to 3 in. chunks
1 tsp black pepper
3/8 tsp salt
Lemon Dill Sauce Ingredients:
1/4 cup mayo
1/4 cup plain greek yogurt
1/4 cup dill pickle, finely chopped and dried
1 tsp fresh lemon juice
1 tsp chopped fresh dill
Pre-heat oven to 350º. In a shallow baking dish mix breadcrumbs, paprika, onion powder, and garlic powder. In another shallow baking dish whisk your egg whites. Sprinkle your cod fillets with salt and pepper and work in stations coating the fillets first with egg white, then with the breadcrumb mixture. Once fillets are coated with breadcrumbs place them on a sheet tray that is coated with cooking spray. Spray the tops of the fillets with cooking spray and place them in the oven for 15-20 minutes or until internal temperature is 145º and the outside is crispy.
Lemon Dill sauce instructions:
While the fish is in the oven whisk together the mayo, yogurt, lemon juice, and dill. Make sure to dry off access liquid from the pickles before folding them into the yogurt mixture. I doubled the recipe because I knew my family would really enjoy that sauce. Serve fish with sauce and lemon wedge.