Crunchy Fish with Lemon Sauce

  • Yield: 6 servings


2pounds trout or catfish (mild fish)
Salt and pepper to taste
4tablespoons lemon juice, divided
1cup panko breadcrumbs
2tablespoons cornstarch
2tablespoons olive oil
1tablespoon butter
1/3cup fat-free chicken broth
1tablespoon chopped parsley


  1. Place fish in a bowl and season with salt, pepper, and 2 tbs of lemon juice. Place breadcrumbs and cornstarch in a plastic bag, then add fish and shake thoroughly to coat.
  2. Heat oil over medium high heat in a large nonstick skillet then add fish. Cook for 4-5 minutes on each side and fish appears flaky in texture.
  3. Remove fish. Melt butter in pan then add chicken broth and remaining 2 tablespoons lemon juice, scraping pan of any bits to add flavor. Add parsley to mixture and heat for 2 minutes before drizzling over prepared fish and serving.
Recipe reprinted with permission from Too Hot in the Kitchen (Holly Clegg, 2010). For more from Holly, follow along at her website, Trim & Terrific

Nutritional Info *per serving

  • Calories 283
  • Fat 12g
  • Saturated Fat 3g
  • Cholesterol 94mg
  • Sodium 98mg
  • Carbohydrate 10g
  • Fiber 0g
  • Sugars 0g
  • Protein 32g