16
620
30

Ingredients

  • 1 1/2 cups all-purpose flour
  • 2 cups panko breadcrumbs (plain)
  • 1 tablespoon old bay seasoning
  • 1 teaspoon garlic powder
  • 2 teaspoons dried parsley
  • 2 tablespoons olive oil
  • ground pepper
  • sea salt
  • 3 eggs (lightly beaten)
  • 1 1/2 pounds sole (tilapia or cod fillets, cut into smaller pieces if desired)
  • 1/3 cup regular sour cream (or light)
  • 1/3 cup mayonnaise (or light)
  • 1 teaspoon fresh lemon juice
  • 3/4 teaspoon dried dillweed (or 2 tablespoons fresh)
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic salt
Read Directions

NutritionView more

620Calories
Sodium23%DV560mg
Fat35%DV23g
Protein88%DV45g
Carbs19%DV56g
Fiber8%DV2g

PER SERVING *

Calories620Calories from Fat210
% DAILY VALUE*
Total Fat23g35%
Saturated Fat5g25%
Trans Fat
Cholesterol255mg85%
Sodium560mg23%
Potassium800mg23%
Protein45g88%
Calories from Fat210
% DAILY VALUE*
Total Carbohydrate56g19%
Dietary Fiber2g8%
Sugars3g6%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Baked Fish.Baked Fish.
Baked Fish.
Mojo Potatoes.Mojo Potatoes.
Mojo Potatoes.
Citrus-glazed Asparagus.Citrus-glazed Asparagus.
Citrus-glazed Asparagus.
Healthy Baja Fish Tacos with Creamy Chipotle Sauce.Healthy Baja Fish Tacos with Creamy Chipotle Sauce.
Healthy Baja Fish Tacos with Creamy Chipotle Sauce.
Roast Parsnips.Roast Parsnips.
Roast Parsnips.
Crispy Baked Fish with Tropical Salsa.Crispy Baked Fish with Tropical Salsa.
Crispy Baked Fish with Tropical Salsa.
Creamy Avocado Fish Taco Sauce.Creamy Avocado Fish Taco Sauce.
Creamy Avocado Fish Taco Sauce.
Garlic and Chive Roasted Sweet Potatoes!.Garlic and Chive Roasted Sweet Potatoes!.
Garlic and Chive Roasted Sweet Potatoes!.
Baja Fish Tacos With Creamy Jalapeño Sauce.Baja Fish Tacos With Creamy Jalapeño Sauce.
Baja Fish Tacos With Creamy Jalapeño Sauce.
Roasted Brussels Sprouts with Peanuts and Fish Sauce.Roasted Brussels Sprouts with Peanuts and Fish Sauce.
Roasted Brussels Sprouts with Peanuts and Fish Sauce.
Pan-Fried Fish with Creamy Lemon Sauce for Two.Pan-Fried Fish with Creamy Lemon Sauce for Two.
Pan-Fried Fish with Creamy Lemon Sauce for Two.
Roasted Sweet Potatoes and Brussels Sprouts with Pecans.Roasted Sweet Potatoes and Brussels Sprouts with Pecans.
Roasted Sweet Potatoes and Brussels Sprouts with Pecans.
Bread Stuffing for Baked Fish.Bread Stuffing for Baked Fish.
Bread Stuffing for Baked Fish.
CAJUN FISH WITH CREAMY CAPER SAUCE.CAJUN FISH WITH CREAMY CAPER SAUCE.
CAJUN FISH WITH CREAMY CAPER SAUCE.
Magically Moist Adobo Salmon.Magically Moist Adobo Salmon.
Magically Moist Adobo Salmon.
Fish in Creamy Lemon Sauce.Fish in Creamy Lemon Sauce.
Fish in Creamy Lemon Sauce.
Melting Potatoes.Melting Potatoes.
Melting Potatoes.
Crispy Baked Goldfish® Cracker Fish Sticks.Crispy Baked Goldfish® Cracker Fish Sticks.
Crispy Baked Goldfish® Cracker Fish Sticks.
Fish Sandwich with Creamy Avocado Sauce.Fish Sandwich with Creamy Avocado Sauce.
Fish Sandwich with Creamy Avocado Sauce.
Creamy Avocado Fish Taco Sauce.Creamy Avocado Fish Taco Sauce.
Creamy Avocado Fish Taco Sauce.
Roasted Brussels Sprouts with Sweet Chili Sauce.Roasted Brussels Sprouts with Sweet Chili Sauce.
Roasted Brussels Sprouts with Sweet Chili Sauce.
Crispy Baked Fish.Crispy Baked Fish.
Crispy Baked Fish.
Stuffing for Baked Fish.Stuffing for Baked Fish.
Stuffing for Baked Fish.
Crispy Baked Fish.Crispy Baked Fish.
Crispy Baked Fish.
Pan-fried Speckled Trout With Creamy Crawfish Sauce.Pan-fried Speckled Trout With Creamy Crawfish Sauce.
Pan-fried Speckled Trout With Creamy Crawfish Sauce.
Grilled Fish with Creamy Lemon & Basil Sauce.Grilled Fish with Creamy Lemon & Basil Sauce.
Grilled Fish with Creamy Lemon & Basil Sauce.
Mario Batali's Asparagus Salad with Tuna Dressing.Mario Batali's Asparagus Salad with Tuna Dressing.
Mario Batali's Asparagus Salad with Tuna Dressing.
Roasted Green Beans.Roasted Green Beans.
Roasted Green Beans.
Crispy Baked Fish Sticks.Crispy Baked Fish Sticks.
Crispy Baked Fish Sticks.
Crispy Baked Fish and Fries.Crispy Baked Fish and Fries.
Crispy Baked Fish and Fries.