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Oxmoor House Photo by: Oxmoor House

Panko Pan-Fried 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.

Oxmoor House MARCH 2010

  • Yield: 4 servings (serving size: 2 fish strips)
  • Cook time:12 Minutes
  • Prep time:8 Minutes

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.

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
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Panko Pan-Fried Fish Strips recipe

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