Panko-Crusted Oven-"Fried" Fish
Ingredients
- 1 1/2 pounds thick whitefish fillets (such as cod or catfish)
- 1 1/2 cups low-fat buttermilk
- 3 tablespoons olive oil, divided
- 2 cups whole wheat panko (Japanese breadcrumbs), such as Ian's brand
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- Lime wedges for serving
- New Potatoes With Chipotle Ketchup
Preparation
1. Preheat oven to 450°. Soak fillets in buttermilk. Coat bottom of a 13- x 9-inch metal baking pan with 1 tablespoon of oil; set aside. Put panko on a plate; add salt and pepper, and mix well to combine.
2. When oven is hot, pull fish from buttermilk; let it drain. Dredge still-wet fish in panko, patting to make sure panko adheres, then lay fillets in the prepared pan; drizzle with remaining 2 tablespoons oil.
3. Bake fish in top third of oven for 8-15 minutes, depending on thickness of the fish; it will be crisp and golden on the outside and tender and opaque inside when done.
4. Serve 1 fillet on each of 4 plates with lime wedges and 1/4 of new potatoes and ketchup.
- Prep Time:
- Cook Time:
- Yield: Makes 4 servings (serving size: 6 ounces fish plus 6 ounces potatoes with ketchup)
Nutritional Information
| Calories per serving: | 530 |
|---|---|
| Fat per serving: | 14.8g |
| Saturated fat per serving: | 2.2g |
| Monounsaturated fat per serving: | 8.9g |
| Polyunsaturated fat per serving: | 2g |
| Protein per serving: | 39g |
| Carbohydrates per serving: | 62g |
| Fiber per serving: | 8g |
| Cholesterol per serving: | 66mg |
| Iron per serving: | 4mg |
| Sodium per serving: | 767mg |
| Calcium per serving: | 110mg |
Good to Know
Cut fat by using Panko—you won’t actually need to fry these fish fillets to get a delicious crunch. Serve with New Potatoes With Chipotle Ketchup.
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