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Crispy Fish Fillets with Zesty Lime Sauce

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By Betty Crocker Kitchens
Updated Aug 19, 2010
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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
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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

  • Step 
    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.
  • Step 
    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.
  • Step 
    3
    In 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
2
*Percent Daily Values are based on a 2,000 calorie diet.

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