Panko Pan-Fried Fish Strips

Panko Pan-Fried Fish Strips Recipe
Oxmoor House
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.

Yield:

4 servings (serving size: 2 fish strips)

Recipe from

Oxmoor House

Recipe Time

Prep: 8 Minutes
Cook: 12 Minutes

Nutritional 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

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

Preparation

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.

Serve with: Dijon Green Beans

Note:

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.

Cooking Light Fresh Food Fast Weeknight Meals

March 2010
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