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Salt & Vinegar Crispy Baked Fish {with Lemon Dill Sauce}

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The Long John Silver commercials have been getting to me.  Getting to me particularly at 9pm while laying in bed, enjoying my dry cereal perfectly well- and then after a classic LJS commercial- my cereal isn’t good enough anymore.  Not at all.  All I can think of is panko-crusted fish/shrimp anything.

I even asked my Fireman if Long John’s was open 24-hours. He looked at me like I had kicked one of his hunting dogs.  Shame. 

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The fact of the matter is, I know I wont enjoy it as much as I think I will.  But I want it. Have I ever eaten there, you ask?  Nope.  Never.  I don’t even know if I live near one.  (That would be an awfully mean joke if they are advertizing on my television and be nowhere close to one..)

I want it so badly that I finally decided to give into my craving.  Not to the fishy-fast-food place, but actually to making something that I think would be even more delicious.  And most likely definitley more healthy for me.  Of course I am obsessed with anything salty- hence my desire for all things fried- including fried fish. So- I thought what would be better than a salt and vinegar crusted fish?  Baked?  Ok.. sounding yummy, and a tarter sauce?  Not out of the jar- but I could make my own!

Putting my brain to work with this recipe development was easy and satisfied my craving for that fried junk I know my post-pregnancy body wouldn’t thank me for. 

As I carefully collected my ingredients from the pantry and fridge in preparation to make this over the weekend, I was testing my Rachael Ray abilities and stacking everything I could on top of each other- because it would simply be SO terrible to make another trip to the pantry. 

Then I dropped it.  An entire jar of un-opened pickles.  All over the floor- and under the fridge it ran.  Gross.  I started crying (typical).  My Fireman quickly helped me with the mess and repeated that it was totally fine- no need to cry. 

The tears kept coming- unstoppable at this point. 

Fireman: Amber it is totally fine- look, I think we can savage the pickles- and if we can’t I can go to the store right now and get another jar. 

Me: But.. I really wanted those pickles.. Actually- the pickle juice.  And now it is all over the floor. 


Yep. This preggo wanted the pickle juice- To me it was even worth crying over.

I know. These weird cravings/desires. I’m a mess.  My Fireman will agree.

Salt & Vinegar Crispy Baked Fish {with Lemon Dill Sauce}

Yield: 4 servings

Serving Size: 1 fillet and about 2 tablespoons sauce


  • 4 (6-ounce) cod fillets (or other firm white fish)
  • 3 tablespoons all-purpose flour
  • ½ teaspoon ground black pepper
  • 2 large egg whites, lightly beaten
  • 2-ounces (about 30 chips) salt and vinegar kettle-style potato chips, crushed
  • ½ cup panko (Japanese breadcrumbs)
  • 1/2 teaspoon smoked paprika
  • 3/4 teaspoon onion powder
  • 3/4 teaspoon garlic powder
  • 4 (6-ounce) skinless cod fillets
  • Cooking spray
  • Lemon Dill Sauce
  • 1/4 cup canola mayonnaise
  • 2 teaspoons Dijon mustard
  • 2 tablespoons finely chopped dill pickle
  • The juice of one fresh lemon
  • 1 teaspoon chopped fresh dill
  • Lemon wedges (optional)


Preheat oven to 400°.

In a shallow dish, combine flour and black pepper. Place egg whites in another shallow dish. Combine crushed chips, panko, paprika, onion powder, and garlic powder in a third shallow dish. Dredge each fillet in flour, and then dip each fillet in egg white. Dredge in chip-panko mixture; place on a rack coated with cooking spray and placed over a foiled lined pan. Coat breaded fillets with cooking spray

Cook fish at 400° for 12-15 minutes or until fish flakes easily when tested with a fork.

Combine mayonnaise, mustard, pickle, lemon juice, and dill. Serve with fish and lemon wedges.

Nutritional Information:

Calories: 280; Fat: 6.7 g; Carbohydrate: 17 g; Fiber: 1 g; Protein: 35 g


  1. Another great one Amber!

  2. adorable story! :) And this fish sounds delicious!


  1. […] cherry tomatoes; apple slices with homemade almond butter using these orange-ginger almonds Dinner: Salt & Vinegar Crispy Baked Fish with Lemon-Dill Sauce; Fancy Peas and Carrots; cantaloupe Calories (target = 1200-1550) 1245 Carbs (target = 60-77) 56 […]

  2. […] Since I’ve gotten off the couch I did have this problem of leftover chips! I found this recipe to put them to good use, and most importantly get the chips out of my cupboard and out of the reach of temptation. I really love chips- they have always been my go to junk food. Are all chips bad and created equal? Nope! Good news there are “healthy-ish” chips out there. If you buy chips fried in a good quality oil like avocado oil- you can guiltlessly enjoy a small bowl of chips from time to time or you can sneak fish into your kids life by trying this recipe. My daughter (who isn’t a fish lover) actually loved this recipe! […]

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