Rating: 4.5 stars
5 Ratings
  • 5 star values: 2
  • 4 star values: 3
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

Panko has recently become widely available, so you should find it in your grocery store—either with the other dry breadcrumbs or in the Asian foods section.

Lorrie Hulston Corvin
Recipe by Cooking Light December 2008


Recipe Summary

2 servings (serving size: 1 fillet, about 1 tablespoon sauce, and 1 lemon wedge)


Ingredient Checklist


Instructions Checklist
  • To prepare sauce, combine the first 6 ingredients.

  • Place flour in a shallow dish. Place panko in another shallow dish. Place egg white in another shallow dish.

  • Sprinkle fish evenly with salt and garlic powder. Working with 1 fillet at a time, dredge fish in flour, shaking off excess. Dip fish into egg white, allowing excess to drip off. Coat fish completely with panko, pressing lightly. Set aside. Repeat procedure with remaining fish, flour, egg white, and panko.

  • Heat a large nonstick skillet over medium-high heat. Add oil to pan, swirling to coat. Add fish to pan; reduce heat to medium, and cook 4 minutes on each side or until browned and fish flakes easily when tested with a fork or until desired degree of doneness. Serve with sauce and lemon wedges.

Nutrition Facts

347 calories; calories from fat 35%; fat 13.5g; saturated fat 1.1g; mono fat 5.4g; poly fat 4.3g; protein 39.7g; carbohydrates 15.2g; fiber 0.7g; cholesterol 54mg; iron 1.7mg; sodium 691mg; calcium 86mg.