Crispy Fish Fillets with Zesty Lime Sauce

  • Prep Time 25 min
  • Total Time 25 min
  • Servings 4

Ingredients

Ingredients

Crispy Fish Fillets

3
tablespoons Gold Medal™ all-purpose flour
1
teaspoon lemon-pepper seasoning
1/2
teaspoon salt
1 1/4
cups Progresso™ plain panko crispy bread crumbs
2
eggs, beaten
4
tilapia or other white fish fillets (about 1 lb)
1/4
cup canola oil

Zesty Lime Sauce

1
cup Yoplait® All Natural Fat Free plain yogurt (from 2-lb container)
1
teaspoon grated lime peel
2
tablespoons lime juice
1/4
teaspoon salt

Directions

Directions

  • 1 On plate, mix flour, lemon-pepper and salt. On second plate, place bread crumbs. In bowl, beat eggs with fork. Coat fish with flour mixture. Dip into eggs; coat well with bread crumbs.
  • 2 In 12-inch nonstick skillet, heat oil over medium heat. Add fish; cook 3 minutes. Carefully turn fish over. Cook about 3 minutes longer or until fish flakes easily with fork.
  • 3 In small bowl, mix sauce ingredients. Serve with fish.

Notes










Tips

Expert Tips

The sauce can be made with lemon peel and juice instead of lime.

If you don’t have any lemon-pepper seasoning, substitute 1/2 teaspoon black pepper and a half teaspoon of fresh grated lemon peel.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
450
(
Calories from Fat
190),
% Daily Value
Total Fat
21g
21%
(Saturated Fat
2g,
2%
Trans Fat
0g
0%
),
Cholesterol
165mg
165%;
Sodium
760mg
760%;
Total Carbohydrate
34g
34%
(Dietary Fiber
0g
0%
  Sugars
6g
6%
),
Protein
30g
30%
;
% Daily Value*:
Vitamin A
4%;
Vitamin C
2%;
Calcium
10%;
Iron
8%;
Exchanges:
2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 2 1/2 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 3 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.