Chile Pepper Striped Bass

A little salt sprinkled onto the fillets balances and enhances fiery flavors from the marinade. Panko (Japanese breadcrumbs) has about one-fourth the sodium of dry breadcrumbs but offers the same satisfying crunch to sautéed fish.


4 servings (serving size: 1 fillet and 1 lemon wedge)

Recipe from

Cooking Light

Nutritional Information

Calories 230
Fat 9.8 g
Satfat 1.3 g
Monofat 4.5 g
Polyfat 3 g
Protein 29.8 g
Carbohydrate 3.8 g
Fiber 0.3 g
Cholesterol 131 mg
Iron 1.4 mg
Sodium 274 mg
Calcium 26 mg


1/4 cup finely chopped seeded Anaheim chile
1 teaspoon minced garlic
1/4 teaspoon ground red pepper
5 teaspoons canola oil, divided
4 (6-ounce) farmed-raised striped bass fillets (about 1/2 inch thick)
2 large egg whites, lightly beaten
1/3 cup panko (Japanese breadcrumbs)
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
4 lemon wedges


1. Combine the first 3 ingredients and 2 teaspoons oil in a large zip-top plastic bag. Add fish to bag; seal and refrigerate for 30 minutes.

2. Remove fish from bag, discarding marinade. Brush chile off fish. Place egg whites in a shallow dish. Combine panko and rind in another shallow dish. Dip fish in egg white; dredge in panko mixture. Repeat procedure with remaining 3 fillets, egg white, and panko mixture. Sprinkle fillets evenly with salt.

3. Heat remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add fish to pan; sauté 3 minutes or until golden brown. Turn fish over; cook 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon wedges.