Family loved these crunchy fish fillets. I added 2 teaspoons of hot sauce to the buttermilk (to give it a little kick). Served with broccoli with red pepper flakes and sliced garlic (CL recipe).
Panko Pan-Fried Fish Strips
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
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Recipe Time
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Prep Time:
Nutritional Information
Amount per serving
- Calories: 311
- Calories from fat: 0.0%
- Fat: 9.1g
- Saturated fat: 1.9g
- Monounsaturated fat: 4.6g
- Polyunsaturated fat: 2.2g
- Protein: 38.8g
- Carbohydrate: 17.5g
- Fiber: 0.8g
- Cholesterol: 87mg
- Iron: 1mg
- Sodium: 491mg
- Calcium: 71mg
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.
Panko Pan-Fried Fish Strips Recipe at a Glance
- COURSE: Main Dishes
- MAIN INGREDIENT: Fish
- PUBLICATION: Oxmoor House
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