- Calories 230
- Fat 9.8g
- Satfat 1.3g
- Monofat 4.5g
- Polyfat 3g
- Protein 29.8g
- Carbohydrate 3.8g
- Fiber 0.3g
- Cholesterol 131mg
- Iron 1.4mg
- Sodium 274mg
- Calcium 26mg
Chile Pepper Striped Bass
A little salt sprinkled onto the fillets balances and enhances fiery flavors from the marinade. Panko (Japanese breadcrumbs) has about one-fourth the sodium of dry breadcrumbs but offers the same satisfying crunch to sautéed fish.
How to Make It
Step 1
Combine the first 3 ingredients and 2 teaspoons oil in a large zip-top plastic bag. Add fish to bag; seal and refrigerate for 30 minutes.
Step 2
Remove fish from bag, discarding marinade. Brush chile off fish. Place egg whites in a shallow dish. Combine panko and rind in another shallow dish. Dip fish in egg white; dredge in panko mixture. Repeat procedure with remaining 3 fillets, egg white, and panko mixture. Sprinkle fillets evenly with salt.
Step 3
Heat remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add fish to pan; sauté 3 minutes or until golden brown. Turn fish over; cook 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon wedges.
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skspillman's Review
Made this last night and it was a hit--I will definitely make it again. I used mahi mahi (couldn't find striped bass at the store and mahi mahi is my household's favorite fish). My grocery store also didn't have fresh chiles, so I used canned green chiles in the marinade. I let the fish marinate for about 45 minutes. I found that I needed to double the panko and the lemon rind to coat all the fish. Fish was crispy, simple to prepare, and flavorful.
cookinkatie's Review