Breaded Garlic and Dill Fish - Low Fat

Ingredients

• 1 1/2 lbs firm white fish fillets (cod, haddock or flounder work well)

For the breading

• 3/4 cup panko (Japanese bread crumbs)
• 3/4 cup toasted wheat germ
• 3 tablespoons chopped fresh dill (or 1 Tbsp of dried)
• 1 1/2 teaspoons dried mustard
• 3 cloves garlic, finely minced
• salt & freshly ground black pepper, to taste
• 2 egg whites
• lemon wedge, for serving

Directions

1. 1

   Toast the panko bread crumbs on an unoiled baking sheet sheet in a 350 degree oven for about five minutes, or until lightly golden.

2. 2

   This step is optional, but it adds a nice flavor.

3. 3

   Increase oven temperature to 400 degrees.

4. 4

   Rinse the fish fillets under cold water, pat dry and set aside while you mix the crumb topping.

5. 5

   In a large shallow bowl, mix the panko, wheat germ, dill, mustard, garlic, salt and pepper until evenly combined.

6. 6

   In a separate bowl, lightly beat the egg whites.

7. 7

   Dip the fillets in the egg whites, and then dredge them in the breadcrumb mixture.

8. 8

   Be sure to coat both sides evenly.

9. 9

   Place the breaded fillets on a baking sheet that's been lightly sprayed with non stick cooking spray.

10. 10

    Bake in the oven for about 20 minutes, or until the fish flakes easily with a fork.

11. 11

    Serve with fresh lemon wedges.