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Crispy Fish Fillets with Zesty Lime Sauce

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Crispy Fish Fillets with Zesty Lime Sauce
  • Prep Time 25 min
  • Total Time 25 min
  • Servings 4
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All natural yogurt is the secret ingredient in a cool and creamy topper for fish.

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

  • 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.
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 PER SERVING

Serving Size: 1 Serving
Calories
450
(
Calories from Fat
190
)
Daily Value
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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