Breaded Garlic And Dill Fish - Low Fat - cooking recipe

Ingredients

1 1/2 lbs firm white fish fillets (cod, haddock or flounder work well)
For the breading
3/4 cup panko breadcrumbs (Japanese bread crumbs)
3/4 cup toasted wheat germ
3 tablespoons chopped fresh dill (or 1 Tbsp of dried)
1 1/2 teaspoons dried mustard
3 cloves garlic, finely minced
salt & freshly ground black pepper, to taste
2 egg whites
lemon wedge, for serving

Preparation

Toast the panko bread crumbs on an unoiled baking sheet sheet in a 350 degree oven for about five minutes, or until lightly golden.
This step is optional, but it adds a nice flavor.
Increase oven temperature to 400 degrees.
Rinse the fish fillets under cold water, pat dry and set aside while you mix the crumb topping.
In a large shallow bowl, mix the panko, wheat germ, dill, mustard, garlic, salt and pepper until evenly combined.
In a separate bowl, lightly beat the egg whites.
Dip the fillets in the egg whites, and then dredge them in the breadcrumb mixture.
Be sure to coat both sides evenly.
Place the breaded fillets on a baking sheet that's been lightly sprayed with non stick cooking spray.
Bake in the oven for about 20 minutes, or until the fish flakes easily with a fork.
Serve with fresh lemon wedges.