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 these Crispy Fish Fillets with Zesty Lime Sauce! This delightful recipe combines the light, flaky texture of tilapia or your favorite white fish with a crunchy panko coating that’s simply irresistible. In just 25 minutes, you can whip up a meal that not only satisfies your taste buds but also impresses your family and friends.

The secret to this dish lies in the perfect balance of flavors. The fish is coated in a seasoned flour mixture, dipped in beaten eggs, and then rolled in crispy panko breadcrumbs, creating a golden-brown crust that’s bursting with flavor. Paired with a refreshing zesty lime sauce made from creamy yogurt, lime juice, and a hint of lime peel, this dish is a celebration of taste and texture.

Whether you’re looking for a quick weeknight dinner or a standout dish for a gathering, these Crispy Fish Fillets are sure to be a hit. With a caloric breakdown that keeps your meal light yet satisfying, you can indulge without the guilt. So, grab your frying pan and get ready to enjoy a deliciously crispy fish experience that will leave everyone asking for seconds!

Ingredients

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

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%