Rating: 5 stars
2 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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.

Recipe by Cooking Light August 2009

Gallery

Recipe Summary

Yield:
4 servings (serving size: 1 fillet and 1 lemon wedge)
Advertisement

Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

    Advertisement
  • 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.

  • 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.

Nutrition Facts

230 calories; fat 9.8g; saturated fat 1.3g; mono fat 4.5g; poly fat 3g; protein 29.8g; carbohydrates 3.8g; fiber 0.3g; cholesterol 131mg; iron 1.4mg; sodium 274mg; calcium 26mg.
Advertisement