quick, satisfying, and yummy - panko crusted white fish. this is a deceivingly quick and easy weeknight dinner! in the summer, i use fresh herbs in place of the dried. the conversion is to use 3 times what you would use dried (or 1/3 dried of what the recipe calls for in fresh herbs, if you are converting from fresh to dried). try this soon!
PANKO CRUSTED WHITE FISH
Yield: 6 servings
Nutrition: 293 calories, 9 carbs per serving
INGREDIENTS
1 cup panko breadcrumbs
1 tsp dried basil
1 tsp dried parsley
1/2 tsp onion powder
1 large garlic clove, minced
2 large egg whites, lightly beaten
1 large egg, lightly beaten
2 tbsp all purpose flour
6 white fish fillets, 6 ounces each
3/4 tsp salt
1/4 tsp black pepper
1/4 tbsp olive oil, divided
Cooking spray
DIRECTIONS
Preheat oven to 450.
Combine first 5 ingredients in a shallow dish. Place egg whites and egg in a shallow dish. Place flour in a shallow dish. Sprinkle fish with salt and pepper. Dredge fish in flour. Dip in egg mixture; dredge in panko mixture.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 3 fish fillets; cook 2 1/2 minutes on each side or until browned. Place fish on a baking sheet coated with cooking spray. Repeat procedure with remaining 1 tablespoon oil and remaining fish. Bake at 450 for 6 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
SOURCE
Adapted from Cooking Light, 2007
Yield: 6 servings
Nutrition: 293 calories, 9 carbs per serving
INGREDIENTS
1 cup panko breadcrumbs
1 tsp dried basil
1 tsp dried parsley
1/2 tsp onion powder
1 large garlic clove, minced
2 large egg whites, lightly beaten
1 large egg, lightly beaten
2 tbsp all purpose flour
6 white fish fillets, 6 ounces each
3/4 tsp salt
1/4 tsp black pepper
1/4 tbsp olive oil, divided
Cooking spray
DIRECTIONS
Preheat oven to 450.
Combine first 5 ingredients in a shallow dish. Place egg whites and egg in a shallow dish. Place flour in a shallow dish. Sprinkle fish with salt and pepper. Dredge fish in flour. Dip in egg mixture; dredge in panko mixture.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 3 fish fillets; cook 2 1/2 minutes on each side or until browned. Place fish on a baking sheet coated with cooking spray. Repeat procedure with remaining 1 tablespoon oil and remaining fish. Bake at 450 for 6 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
SOURCE
Adapted from Cooking Light, 2007
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