Healthy Recipe of the Week: Fish Fillets with Lemon Sauce


Fish Fillets with Lemon Sauce

From Men’s Health

Makes 4 servings Prep Time 13 min

  • 1 pound thin fish fillets, such as sole, halibut, or flounder
  • 1 1/2 cups Italian-style bread crumbs
  • 1 1/2 teaspoons ground sage
  • 2 teaspoons Old Bay
  • 2 large eggs
  • 2 teaspoons water
  • 4 teaspoons extra-virgin olive oil
  • 2 tablespoons lemon curd
  • 2 tablespoons whole milk
  • 2 cups steamed brown rice
  • 2 cups steamed broccoli
  1. Pat fish fillets dry with paper towels. Set aside.
  2. Mix together bread crumbs, sage, and Old Bay.  Mix eggs and water in another bowl.
  3. Heat olive oil in frying pan over medium-high heat. Dip fillets in the egg mixture; then coat in crumb mixture. Place fish in skillet.
  4. Coat the tops of fish with olive oil spray. Flip fillets when brown (about four minutes); brown other side for three minutes. Remove and keep warm.
  5. In a small saucepan, gently boil lemon curd and milk over medium heat, stirring frequently. When it forms a slightly thickened sauce, remove from heat (about a minute).
  6. Serve the fish over cup brown rice, topped with a tablespoon of sauce and a side of broccoli.

Nutrients per serving: Calories: 512, Protein: 34g , Carbs: 62g , Fat: 14g , Cholesterol: 175mg , Sodium: 1588g

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(image via chatandchew)

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Healthy Recipe of the Week: Fish Fillets with Lemon Sauce — 83 Comments

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