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Baked fish with Herb and Creamy Lemon Sauce

Herb-Baked Fish with Creamy Lemon Sauce


1/3 cup panko*
1/3 cup finely chopped unsalted almonds
1 Tablespoon chopped fresh tarragon (or 1 teaspoon dried)
1 teaspoon grated lemon zest
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1/4 cup fat-free milk
1 Tablespoon Dijon mustard
1 Tablespoon lemon juice
1 1/2 pounds catfish fillets or other firm white fish


2 Tablespoons fat-free sour cream
2 Tablespoons fat-free plain Greek-style yogurt
1 teaspoon lemon juice
1/4 teaspoon grated lemon zest
1/4 teaspoon chopped fresh tarragon (or pinch of dried)
Pinch of onion salt
Pinch of black pepper


Heat oven to 425 degrees F. Coat a 13 inch by 9 inch baking pan with cooking spray.
Heat a small nonstick skillet over medium-high heat. Add panko* and almonds. Cook 2-3 minutes, stirring frequently, until lightly toasted. Remove from heat.
Add tarragon, lemon zest, salt and pepper to crumb mixture an stir until well combined. Transfer mixture to a shallow bowl.
In a shallow bowl, whisk milk, mustard, and a lemon juice. Dip fish in milk mixture, then into crumb mixture, coating both sides. Place fillets in a single layer in the prepared baking pan.
Bake fish 10-12 minutes or until fish flakes easily. Do not turn fish over. If desired, for a deeper golden brown, put fish under the broiler, about 4-5 inches from heating element, 1-2 minutes.
While fish is baking, in a small bowl, whisk sour cream, yogurt, lemon juice and zest, tarragon, onion salt, and pepper.
Top each fillet with 1 1/2 teaspoons sauce to serve.

*Panko is Japanese-style bread crumbs found near regular dried bread crumbs and/or in the Asian food section of most supermarkets. Because they are so light and extra crunchy, they do not have the clog factor that regular bread crumbs can have.

Nutritional Facts per serving:

TIP: Tarragon has a mild anise or licorice flavor that goes well with fish. If you prefer, substitute another herb such a thyme, basil, cilantro, or parsley.