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Crispy Fish with Cucumber and Yogurt Sauce

Crispy Fish with Cucumber and Yogurt Sauce
Recipe Type: Dinner
Author: Molly Devine, RD
Prep time:
Cook time:
Total time:
Serves: 4
Crispy baked fish topped with a refreshingly light sauce — all within 30 minutes!
Ingredients
  • FISH:
  • 1 lb white fish, such as cod or haddock (skin removed)
  • 1/4 cup whole wheat flour
  • 1/2 cup panko breadcrumbs
  • 1/4 cup ground flaxseed
  • 2 eggs, beaten
  • 1/2 tsp pepper
  • 1/2 tsp smoked paprika (optional)
  • YOGURT SAUCE:
  • 1/2 cucumber, seeded and diced (about 1 cup)
  • 1/4 cup minced green onion
  • 1/2 cup plain nonfat greek yogurt
  • 1 tsp dried dill
  • 1 tsp lemon juice (or more to taste)
Instructions
  1. Preheat oven to 425 degrees.
  2. Spray a baking sheet lined with foil with cooking spray.
  3. Cut fish into 1 oz strips (16 total).
  4. Combine flour, pepper, and paprika in a small bowl. Combine panko and ground flaxseeds in another small bowl. Beat 2 eggs in a third small bowl.
  5. Working with one fish strip at a time, dredge in flour, then egg, then panko/flax mixture and lay flat on baking sheet. Repeat with remaining fish strips.
  6. Bake at 425 degrees for 12-15 minutes or until golden brown.
  7. For sauce, combine yogurt, dill, and lemon juice in a medium bowl and stir well. Add cucumber and green onion and mix well.
Serving size: 4 oz fish; 2 Tbsp sauce Calories: 250 Fat: 6g Carbohydrates: 17g Sugar: 2g Sodium: 123mg Fiber: 3g Protein: 31g
Notes
4 Protein 1 Starch 0.5 Vegetable 1 Healthy Fat
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