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Servings: 4 servings

Total Time: 35 minutes

  • 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! 


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.


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

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