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Panko-Crusted Oven-"Fried" Fish

Get the delicious flavor of fried fish without all the unhealthy fat in this oven-fried fish entree. 

Health JULY 2011

  • Yield: Makes 4 servings (serving size: 6 ounces fish plus 6 ounces potatoes with ketchup)
  • Cook time:12 Minutes
  • Prep time:10 Minutes

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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 530
  • Fat: 14.8g
  • Saturated fat: 2.2g
  • Monounsaturated fat: 8.9g
  • Polyunsaturated fat: 2g
  • Protein: 39g
  • Carbohydrate: 62g
  • Fiber: 8g
  • Cholesterol: 66mg
  • Iron: 4mg
  • Sodium: 767mg
  • Calcium: 110mg
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Panko-Crusted Oven-"Fried" Fish recipe

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