Health

Panko-Crusted Oven-"Fried" Fish

Panko-Crusted Oven-

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.

Print
  • 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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