Servings: 4 servings
Total Time: 35 minutes
Ingredients
- 3/4 cup California walnuts, finely chopped
- 3/4 cup Panko bread crumbs
- 1 tsp garlic salt
- 1/2 tsp dried dill
- 1 pound cod fillets, cut into 3-inch long pieces
- 2 eggs, beaten
- 1 Tbsp spicy brown mustard
- 1/2 cup flour
- for serving lemon wedges
- 1/4 cup plain Greek yogurt
- 1 tsp lemon juice
- 1/4 tsp garlic salt
- 1/8 tsp dried dill
This walnut panko fish recipe is a great source of iron and omega-3's!
Directions
Preheat oven to 400°F and line a baking sheet with foil; coat with nonstick cooking spray. Stir together walnuts, breadcrumbs, garlic salt and dill in a shallow dish. Beat together eggs and mustard in a second shallow dish. Place fl our in a separate shallow dish. Roll fish pieces into fl our, then egg mixture, then walnut mixture and place on baking sheet. Bake for 15–20 minutes or until fish flakes easily with a fork. Serve immediately with lemon wedges and Lemon Dill Topping.
Nutrition
400 calories; 19 g fat; 3.5 g saturated fat; 165 mg cholesterol; 470 mg sodium; 27 g carbohydrate; 2 g fiber; 31 g protein