Panko-Crusted Oven-"Fried" Fish

Panko-Crusted Oven-"Fried" Fish
Photo: Kana Okada
Get the delicious flavor of fried fish without all the unhealthy fat in this oven-fried fish entree. 


Makes 4 servings (serving size: 6 ounces fish plus 6 ounces potatoes with ketchup)

Recipe Time

Prep: 10 Minutes
Cook: 12 Minutes

Nutritional 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


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.