Breaded Garlic and Dill Fish - Low Fat
35 mins (prep 15, cooking 20)
14 ingredients
4-6 servings
This is a wonderful, healthy dish that's really easy to prepare. The toasted wheat germ in the breading mixture gives some added fiber as well. If panko bread crumbs aren't available where you are, fresh are a great substitute. Also, store bought dried bread crumbs can be easily used instead. If the crumbs are already seasoned, please adjust the amount of dill and garlic accordingly and omit the toasting step. This recipe was adapted from one that I found in my Moosewood Restaurant Low Fat Recipe Cookbook.

Categories:  <-60-mins , main-dish , oven , fish , equipment , time-to-make ,
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Serving Size (46.8 g)
Servings 4
Amount per Serving
Calories 117.56 Calories from Fat 12.78
% Daily Value *
Total Fat 1.42g 8.71%
Saturated Fat 0.31g 6.19%
Trans Fat 0.01g %
Cholesterol 0.0mg 0.0%
Sodium 217.82mg 36.3%
Total Carbohydrate 21.76g 29.02%
Dietary Fiber 1.2 g 19.16%
Sugars 2.25 g %
Protein 4.06g 32.47%
Vitamin A 0.44IU% Vitamin C 0.0mg%
Calcium 115.34mg% Iron 1.59mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
firm white fish fillets, toasted wheat germ, chopped fresh dill, dried mustard, cloves garlic, freshly ground black pepper, lemon wedge