All natural yogurt is the secret ingredient in a cool and creamy topper for fish.
Crispy Fish Fillets with Zesty Lime Sauce
- Prep Time 25 min
- Total 25 min
- Servings 4
- Ingredients 11
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
Make With
Gold Medal Flour
Instructions
-
Step1On 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.
-
Step2In 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.
-
Step3In small bowl, mix sauce ingredients. Serve with fish.
Nutrition
450
Calories
21g
Total Fat
30g
Protein
34g
Total Carbohydrate
6g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 450
- Calories from Fat
- 190
- Total Fat
- 21g
- 32%
- Saturated Fat
- 2g
- 11%
- Trans Fat
- 0g
- Cholesterol
- 165mg
- 56%
- Sodium
- 760mg
- 32%
- Potassium
- 470mg
- 13%
- Total Carbohydrate
- 34g
- 11%
- Dietary Fiber
- 0g
- 0%
- Sugars
- 6g
- Protein
- 30g
% Daily Value*:
- Vitamin A
- 4%
- 4%
- Vitamin C
- 2%
- 2%
- Calcium
- 10%
- 10%
- Iron
- 8%
- 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 Choice
2Tips from the Betty Crocker Kitchens
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