Walnut and Panko Crispy Fish Fillets

DESCRIPTION

The delicious, earth-richness of walnuts, combined with Panko bread crumbs, give a surprising crunch to the cod fillets.

Total Time
35 Mins
Serves
4
Meal
Dinner

Total Time

Prep Time
15 Mins
Cook Time
20 Mins
Total Time
35 Mins

Nutrition

Calories
400 cal
Total Fat
19 g
Trans Fat
0 g
Polyunsaturated Fat
0 g
Cholesterol
165 mg
Sodium
470 mg
Carbohydrates
27 g
Dietary Fiber
2 g
Protein
31 g

Ingredients

For the Fish Fillets:

  • 3/4 cup California Walnuts, finely chopped
  • 3/4 cup Panko bread crumbs
  • 1 teaspoon garlic salt
  • 1/2 teaspoon dried dill
  • 1 pound cod fillets, cut into 3-inch long pieces
  • 1/2 cup flour
  • 2 eggs, beaten
  • 1 tablespoon spicy brown mustard
  • Olive oil cooking spray
  • Lemon wedges

For the Lemon Dill Topping (Stir together):

  • 1/4 cup Greek yogurt, plain (or light sour cream)
  • 1 teaspoon lemon juice
  • 1/4 teaspoon garlic salt
  • 1/8 teaspoon dried dill

Preparation

  1. Preheat oven to 400°F and line a baking sheet with foil; coat with olive oil spray.
  2. Stir together walnuts, breadcrumbs, garlic salt and dill in a shallow dish.
  3. Beat together eggs and mustard in a second shallow dish. Place flour in a separate shallow dish.
  4. Roll fish pieces into flour, then egg mixture, then walnut mixture and place on baking sheet.
  5. Cook for 15 to 20 minutes or until fish flakes easily with a fork. Serve immediately with lemon wedges and Lemon Dill Topping.