Diabetes Forecast

Baked Fish With Lemon Aioli-Panko Coating

The lemony coating keeps fish fillets ultra-moist and the panko gives it a tantalizing texture. For a gluten-free option, omit the panko. Serve with wild rice and simple mixed vegetables, steamed or lightly sautéed.

Per Serving

Baked Fish With Lemon Aioli-Panko Coating

Makes: 4 servings
Serving Size: 5 oz
Calories 265
Fat 12 g
Saturated Fat 2 g
Carbohydrate 5 g
Fiber 0 g
Sugars 1 g
Cholesterol 130 mg
Sodium 325 mg
Potassium 730 mg
Protein 32 g
Phosphorus 255 mg
Choices: Carbohydrate 0.5, Lean Protein 4, Fat 1
  • Makes: 4 servings
  • Serving Size: 5 oz
  • Preparation Time: 15 minutes
  • Cooking Time: 10 minutes


1 1/2 lb. mahi mahi, flounder, or other white fish fillets
1/4 cup mayonnaise
Juice of 1/2 lemon (1–2 Tbsp)
1 tsp. minced garlic (about 2 cloves)
1/4 shallot, minced (about 1 Tbsp)
1/8 tsp. salt
1/3 cup panko bread crumbs, or use fresh bread crumbs
1/2 tsp. dried basil


Do Ahead or Delegate: Prepare and refrigerate the aioli.

  1. (If you plan to serve the fish with rice, start cooking the rice first.) Preheat the oven to 475° F. Spray a baking sheet with nonstick cooking spray or line it with a silicone mat or foil, and lay the fish fillets on the prepared sheet.
  2. For the aioli, in a large measuring cup or small bowl, combine the mayonnaise, lemon juice, garlic, shallot, and salt. In another large measuring cup or bowl, combine the panko and basil.
  3. Using a spatula, spread the mayonnaise mixture evenly over the fish. Top evenly with the panko mixture and gently press the panko into the coating. Bake for 10 to 12 minutes, until the fish is cooked through and flakes easily in the thickest part. (Meanwhile, cook the vegetables, if you are serving them.)

Flavor Boosters: Add 1/2 to 1 tsp lemon zest and/or 1 Tbsp finely chopped parsley and/ or chives to the aioli.

Adapted from The Diabetes Six O’Clock Scramble Meal Planner by Aviva Goldfarb.


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