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.

Yield: 4 servings (serving size: 1 fillet and 1 lemon wedge)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 230
  • Fat: 9.8g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 4.5g
  • Polyunsaturated fat: 3g
  • Protein: 29.8g
  • Carbohydrate: 3.8g
  • Fiber: 0.3g
  • Cholesterol: 131mg
  • Iron: 1.4mg
  • Sodium: 274mg
  • Calcium: 26mg

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

Preparation

  1. 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. 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. 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.
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