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Panko Pan-Fried Fish Strips

Oxmoor House
Prep time 8 mins
Cook time 12 mins
Yield 4 servings (serving size: 2 fish strips)
The delightful crunchy crust in this family-friendly dish comes from panko, Japanese breadcrumbs. Reminiscent of fried fish fingers, this recipe will please even the pickiest of eaters.

Ingredients

  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 4 (6-ounce) tilapia fillets, cut in half lengthwise
  • 3/4 cup low-fat buttermilk
  • 1 1/2 cups panko (Japanese breadcrumbs)
  • 1 1/2 tablespoons olive oil, divided

Nutrition Information

  • calories 311
  • caloriesfromfat 0.0 %
  • fat 9.1 g
  • satfat 1.9 g
  • monofat 4.6 g
  • polyfat 2.2 g
  • protein 38.8 g
  • carbohydrate 17.5 g
  • fiber 0.8 g
  • cholesterol 87 mg
  • iron 1 mg
  • sodium 491 mg
  • calcium 71 mg

How to Make It

  1. Combine first 3 ingredients; sprinkle evenly over fish.

  2. Place buttermilk in a shallow dish. Place panko in another shallow dish. Working with 1 piece of fish at a time, dip fish into buttermilk, and dredge in panko.

  3. Heat a large nonstick skillet over medium-high heat. Add half of oil to pan; add half of fish. Reduce heat to medium; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Repeat procedure with remaining oil and fish.

  4. Serve with: Dijon Green Beans

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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