Zesty Spring Fish Recipes

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CRISPY FISH FILLETS WITH ZESTY LIME SAUCE



Crispy Fish Fillets with Zesty Lime Sauce image

All natural yogurt is the secret ingredient in a cool and creamy topper for fish.

Provided by Betty Crocker Kitchens

Categories     Entree

Time 25m

Yield 4

Number Of Ingredients 11

3 tablespoons Gold Medal™ all-purpose flour
1 teaspoon lemon-pepper seasoning
1/2 teaspoon salt
1 1/4 cups Progresso™ plain panko crispy bread crumbs
2 eggs, beaten
4 tilapia or other white fish fillets (about 1 lb)
1/4 cup canola oil
1 cup Yoplait® All Natural Fat Free plain yogurt (from 2-lb container)
1 teaspoon grated lime peel
2 tablespoons lime juice
1/4 teaspoon salt

Steps:

  • 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.
  • In 12-inch nonstick skillet, heat oil over medium heat. Add fish; cook 3 minutes. Carefully turn fish over. Cook about 3 minutes longer or until fish flakes easily with fork.
  • In small bowl, mix sauce ingredients. Serve with fish.

Nutrition Facts : Calories 450, Carbohydrate 34 g, Cholesterol 165 mg, Fat 3, Fiber 0 g, Protein 30 g, SaturatedFat 2 g, ServingSize 1 Serving, Sodium 760 mg, Sugar 6 g, TransFat 0 g

ZESTY SPRING FISH



Zesty spring fish image

Perk up white fish with soy sauce and ginger - on the table in under 30 minutes

Provided by Good Food team

Categories     Dinner, Lunch, Main course, Supper

Time 25m

Number Of Ingredients 6

2 large fillets white fish , about 200g/8oz each
2 tbsp soy sauce
2 garlic cloves , finely grated
small knob ginger , grated
1 tbsp vegetable oil
200g spring greens , roughly shredded

Steps:

  • Toss the fish with the soy sauce, garlic and ginger. Heat the oil in a non-stick wok or frying pan and add the fish and its marinade. Sizzle for 3 mins on each side, until fish is almost cooked.
  • Throw in the greens and a splash of water and let everything simmer for 5 mins, until the greens have wilted. Spoon everything onto a plate and serve with rice or noodles.

Nutrition Facts : Calories 254 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 5 grams carbohydrates, Sugar 4 grams sugar, Fiber 4 grams fiber, Protein 40 grams protein, Sodium 3.07 milligram of sodium

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