Breaded White Fish with Lemon Pepper Cream Sauce
2 tablespoons Frontier Salt-Free Lemon Pepper Seasoning
1/2 cup plain whole wheat breadcrumbs
2 tablespoons Parmesan cheese, shredded
3/4 pound white fish filets (e.g. cod), thawed if frozen
1 tablespoon plus 1 1/2 teaspoons unsalted butter
1 tablespoon 1 1/2 teaspoons all-purpose flour
3/4 cup 1% milk
2 tablespoons sour cream
2 tablespoons lemon juice
Preheat oven to 375 degrees. Spray a large glass baking dish with nonstick cooking spray.
In a shallow bowl, combine 1 tablespoon Lemon Pepper Seasoning, bread crumbs and Parmesan cheese.
Coat each filet with the breadcrumb mixture, generously applying to both sides. Place breaded filets in baking dish and spray with nonstick cooking spray. Bake for 10 minutes, flip over, and then bake for 5 to10 more minutes, until the breadcrumbs are golden.
For the sauce, melt the butter in a medium saucepan. Add the flour and cook over medium heat until golden brown, whisking frequently. Slowly add the milk, whisking constantly. Stir in 1 tablespoon Lemon Pepper Seasoning, sour cream and lemon juice, whisking until smooth.
To serve, pour sauce over fish filets.
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As prepared, each serving contains 220 calories, 8g total fat, 60mg cholesterol, 135mg sodium, 16g total carbohydrate and 20g protein.