ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Chile Pepper Striped Bass

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

Ingredients

  • 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

Nutrition 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

How to Make It

  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.