High-Protein Crispy Fish with Lemon-Dill Sauce
High-Protein Crispy Fish with Lemon-Dill Sauce is a easy American recipe that serves 4. 260 calories per serving. Recipe by EatingWell on YouTube.
Prep: 34 min | Cook: 20 min | Total: 1 hr 4 min
Cost: $16.09 total, $4.02 per serving
Ingredients
- 4 pieces Cod Fillets (about 6‑oz each, skinless)
- 1/2 cup All-Purpose Flour (for light dusting)
- 1 cup Panko Breadcrumbs (Japanese style for extra crunch)
- 1 tsp Paprika (smoked preferred)
- 1/2 tsp Salt (plus extra for seasoning fish)
- 1/4 tsp Black Pepper (freshly ground)
- 1 large Egg (beaten)
- 2 sprays Olive Oil Spray (light coating on coated fish)
- 1/2 cup Greek Yogurt (full‑fat for creaminess)
- 2 tbsp Mayonnaise (regular or light)
- 2 tbsp Lemon Juice (freshly squeezed)
- 1 tsp Lemon Zest (fine zest of one lemon)
- 2 tbsp Fresh Dill (finely chopped)
- 1/8 tsp Black Pepper (for sauce) (freshly ground)
Instructions
Preheat Oven
Set the oven to 425°F (220°C) and let it preheat fully.
Time: PT10M
Temperature: 425°F
Prepare Breading Station
In a shallow bowl combine the flour, paprika, ½ tsp salt, and ¼ tsp black pepper.
Time: PT5M
Season the Fish
Pat the cod fillets dry with paper towels and sprinkle both sides with a pinch of salt and pepper.
Time: PT5M
Create the Coating
Beat the egg in a separate bowl. Dip each fillet first into the flour mixture, then into the beaten egg, and finally press into the panko breadcrumbs until fully coated.
Time: PT5M
Arrange on Baking Sheet
Line the baking sheet with parchment paper, place the coated fillets on it, and lightly spray the tops with olive oil spray.
Time: PT2M
Bake the Fish
Bake for 12 minutes, then flip the fillets with tongs and bake an additional 8 minutes, or until the crust is golden and the fish flakes easily with a fork.
Time: PT20M
Temperature: 425°F
Make Lemon Dill Sauce
While the fish bakes, whisk together Greek yogurt, mayonnaise, lemon juice, lemon zest, chopped dill, and a pinch of black pepper in a small bowl until smooth.
Time: PT5M
Serve
Transfer the baked fish to plates, drizzle or dip in the lemon‑dill sauce, and garnish with extra dill and lemon wedges.
Time: PT2M
Nutrition Facts
- Calories
- 260
- Protein
- 22 g
- Carbohydrates
- 15 g
- Fat
- 10 g
- Fiber
- 1 g
Dietary info: High‑Protein, Low‑Carb, Can be Gluten‑Free with GF panko
Allergens: Fish, Dairy, Egg, Gluten (if regular panko is used)
Last updated: April 17, 2026








