Lemon Pepper Crumbed Fish with Chips and Yogurt Dill Dipping Sauce

Name: Lemon Pepper Crumbed Fish with Chips and Yogurt Dill Dipping Sauce
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 2
Ingredients: Ingredients Fish:; 2 fillets of firm white fish (e.g., barramundi, cod, or snapper); 1/2 cup whole wheat breadcrumbs; 2 tsp lemon pepper seasoning; 1 tbsp grated Parmesan cheese (optional for extra flavor); 1 large egg; 1 tbsp whole wheat flour; Olive oil spray or 1 tbsp olive oil for shallow frying; Chips:; 2 medium sweet potatoes or 2 medium zucchinis (low-carb option); 1 tbsp olive oil; 1/2 tsp smoked paprika; 1/2 tsp garlic powder; 1/4 tsp salt (optional); Yogurt Dill Dipping Sauce:; 1/4 cup Greek yogurt (unsweetened); 1 tsp Dijon mustard; 1 tbsp chopped fresh dill (or 1 tsp dried dill); 1 tsp lemon juice; 1/4 tsp garlic powder; Pinch of salt and pepper to taste

December 19, 2024

This Lemon Pepper Crumbed Fish with Diabetic-Friendly Chips and Yogurt Dill Dipping Sauce is crafted with balanced ingredients to support blood sugar management.

The fish is coated in whole wheat breadcrumbs for added fiber, and the chips are made from sweet potatoes or zucchinis, which have a lower glycemic impact compared to regular potatoes.

The dipping sauce is yogurt-based, avoiding high-sugar condiments.

This meal provides a balance of lean protein, healthy fats, and fiber-rich carbohydrates to promote steady blood sugar levels, making it a satisfying and diabetes-friendly option.

Lemon Pepper Crumbed Fish with Chips and Yogurt Dill Dipping Sauce

Rated 5.0 stars by 1 users

Servings

Prep Time

15 minutes

Cook Time

25 minutes

This Lemon Pepper Crumbed Fish with Diabetic-Friendly Chips and Yogurt Dill Dipping Sauce is crafted with balanced ingredients to support blood sugar management.

The fish is coated in whole wheat breadcrumbs for added fiber, and the chips are made from sweet potatoes or zucchinis, which have a lower glycemic impact compared to regular potatoes. The dipping sauce is yogurt-based, avoiding high-sugar condiments.

This meal provides a balance of lean protein, healthy fats, and fiber-rich carbohydrates to promote steady blood sugar levels, making it a satisfying and diabetes-friendly option.

Image of Lemon Pepper Crumbed Fish with Chips and Yogurt Dill Dipping Sauce

Ingredients

Ingredients Fish:
2 fillets of firm white fish (e.g., barramundi, cod, or snapper)
1/2 cup whole wheat breadcrumbs
2 tsp lemon pepper seasoning
1 tbsp grated Parmesan cheese (optional for extra flavor)
1 large egg
1 tbsp whole wheat flour
Olive oil spray or 1 tbsp olive oil for shallow frying
Chips:
2 medium sweet potatoes or 2 medium zucchinis (low-carb option)
1 tbsp olive oil
1/2 tsp smoked paprika
1/2 tsp garlic powder
1/4 tsp salt (optional)
Yogurt Dill Dipping Sauce:
1/4 cup Greek yogurt (unsweetened)
1 tsp Dijon mustard
1 tbsp chopped fresh dill (or 1 tsp dried dill)
1 tsp lemon juice
1/4 tsp garlic powder
Pinch of salt and pepper to taste

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Directions

Prepare the Fish

Pat the fish fillets dry with paper towels.
Set up a breadcrumb coating station: Bowl 1: Mix flour with a pinch of lemon pepper seasoning. Bowl 2: Lightly beat the egg. Bowl 3: Combine breadcrumbs, lemon pepper seasoning, and Parmesan cheese.
Coat each fillet in flour, then dip into the egg, and finally press into the breadcrumb mixture, ensuring an even coating.
Heat a non-stick skillet over medium heat with olive oil or spray with oil. Cook the fish for 3–4 minutes on each side or until golden and cooked through.

Prepare the Chips

Preheat your oven to 200°C (400°F) and line a baking tray with parchment paper. Peel and cut sweet potatoes or zucchinis into thin chips or wedges.
Toss them in olive oil, smoked paprika, garlic powder, and a pinch of salt. Spread the chips in a single layer on the tray. Bake for 20–25 minutes, turning halfway through, until golden and crispy. (Zucchini chips may take less time, around 15–20 minutes.)

Make the Yogurt Dill Dipping Sauce

In a small bowl, mix Greek yogurt, Dijon mustard, dill, lemon juice, garlic powder, salt, and pepper until well combined. Refrigerate until ready to serve.

Plate the crumbed fish alongside a portion of chips. Serve with a small bowl of yogurt dill dipping sauce on the side. Add a fresh green salad or steamed vegetables for extra nutrients and fiber.

Recipe Note

Ingredients Carbs:

Fish coating (breadcrumbs, Parmesan, flour): ~10g per serve

Sweet potato (1 medium, ~150g): ~26g per serve If using zucchini instead (~150g): ~4g per serve

Greek yogurt dipping sauce: ~2g per serve

Total Carbs (approximate):

With sweet potato chips: ~38g per serve

With zucchini chips: ~16g per serve

This makes it flexible for different carbohydrate needs depending on your choice of chips.

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Lemon Pepper Crumbed Fish with Chips and Yogurt Dill Dipping Sauce

Servings

Prep Time

Cook Time

Ingredients

Directions

Prepare the Fish

Prepare the Chips

Make the Yogurt Dill Dipping Sauce

Plate the crumbed fish alongside a portion of chips. Serve with a small bowl of yogurt dill dipping sauce on the side. Add a fresh green salad or steamed vegetables for extra nutrients and fiber.

Recipe Note

Ingredients Carbs:

Total Carbs (approximate):