Crispy Fish Fillets with Zesty Lime Sauce

Health score
16%
Crispy Fish Fillets with Zesty Lime Sauce
25 min.
4
396kcal

Suggestions


Are you ready to elevate your lunch or dinner experience with a dish that’s both crispy and zesty? Look no further than our Crispy Fish Fillets with Zesty Lime Sauce! This delightful recipe brings together the light, flaky goodness of tilapia or your favorite white fish, perfectly coated in a crunchy panko crust that will have your taste buds dancing with joy.

In just 25 minutes, you can whip up a meal that serves four, making it ideal for family gatherings or a cozy dinner with friends. The combination of lemon-pepper seasoning and a touch of salt creates a flavor profile that enhances the natural taste of the fish, while the zesty lime sauce adds a refreshing twist that ties everything together beautifully.

Not only is this dish delicious, but it’s also a healthier option, clocking in at only 396 calories per serving. With a balanced caloric breakdown of protein, fat, and carbs, you can indulge without the guilt. The creamy yogurt-based sauce, infused with lime juice and zest, complements the crispy fillets perfectly, making each bite a burst of flavor.

Whether you’re looking for a quick weeknight meal or a dish to impress your guests, these Crispy Fish Fillets with Zesty Lime Sauce are sure to become a favorite in your culinary repertoire. Dive into this delightful recipe and savor the taste of the ocean with every crispy bite!

Ingredients

  • tablespoons flour all-purpose
  • teaspoon lemon pepper 
  • 0.5 teaspoon salt 
  • 1.3 cups panko bread crumbs plain crispy
  •  eggs beaten
  • lb fish fillet white
  • 0.3 cup canola oil 
  • cup yogurt plain fat free yoplait® (from 2-lb container)
  • teaspoon lime zest grated
  • tablespoons juice of lime 
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • frying pan

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.
  3. Add fish; cook 3 minutes. Carefully turn fish over. Cook about 3 minutes longer or until fish flakes easily with fork.
  4. In small bowl, mix sauce ingredients.
  5. Serve with fish.

Nutrition Facts

Calories396kcal
Protein32.52%
Fat43.6%
Carbs23.88%

Properties

Glycemic Index
34.75
Glycemic Load
3.18
Inflammation Score
-4
Nutrition Score
20.021304534829%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.89mg
Naringenin
0.05mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:396.2kcal
19.81%
Fat:19.2g
29.54%
Saturated Fat:2.7g
16.85%
Carbohydrates:23.65g
7.88%
Net Carbohydrates:22.49g
8.18%
Sugar:6.1g
6.78%
Cholesterol:139.76mg
46.59%
Sodium:711.02mg
30.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.22g
64.45%
Selenium:63.03µg
90.04%
Vitamin B12:2.43µg
40.45%
Phosphorus:371.44mg
37.14%
Vitamin B3:6.11mg
30.56%
Vitamin D:3.96µg
26.37%
Vitamin B2:0.42mg
24.75%
Vitamin E:3.18mg
21.17%
Vitamin B1:0.31mg
20.85%
Folate:76.14µg
19.03%
Calcium:184.4mg
18.44%
Potassium:587.8mg
16.79%
Manganese:0.33mg
16.41%
Vitamin B5:1.43mg
14.28%
Vitamin B6:0.28mg
14.16%
Magnesium:55.69mg
13.92%
Vitamin K:13.88µg
13.22%
Iron:2.3mg
12.8%
Zinc:1.58mg
10.51%
Copper:0.18mg
8.77%
Fiber:1.17g
4.66%
Vitamin C:2.95mg
3.57%
Vitamin A:129.82IU
2.6%