Panko-Crusted Oven-"Fried" Fish

Panko-Crusted Oven-"Fried" Fish Photo: Kana Okada; Stylist: Phillipa Brathwaite


  • 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


  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:

  • Get the delicious flavor of fried fish without all the unhealthy fat in this oven-fried fish entree.  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.
  • 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
Carbohydrate per serving: 62g
Fiber per serving: 8g
Cholesterol per serving: 66mg
Iron per serving: 4mg
Sodium per serving: 767mg
Calcium per serving: 110mg