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Panko-Crusted Oven-"Fried" Fish

Photo: Kana Okada
Prep time 10 mins
Cook time 12 mins
Yield Makes 4 servings (serving size: 6 ounces fish plus 6 ounces potatoes with ketchup)
Get the delicious flavor of fried fish without all the unhealthy fat in this oven-fried fish entree. 

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

Nutrition Information

  • calories 530
  • fat 14.8 g
  • satfat 2.2 g
  • monofat 8.9 g
  • polyfat 2 g
  • protein 39 g
  • carbohydrate 62 g
  • fiber 8 g
  • cholesterol 66 mg
  • iron 4 mg
  • sodium 767 mg
  • calcium 110 mg

How to Make It

  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.