Rating: 5 stars
8 Ratings
  • 5 star values: 7
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When breading the fish, use one hand for the dry mixture and the other hand for the wet, so you don't lose any panko crumbs. Serve with steamed asparagus tossed with grated lemon rind.Prep: 8 minutes; Cook: 10 minutes; Other: 10 minutes

Recipe by Oxmoor House April 2009

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Credit: Oxmoor House

Recipe Summary

prep:
18 mins
cook:
10 mins
total:
28 mins
Yield:
4 servings (serving size: 1 fillet)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 475°. Place a jelly-roll pan in oven while preheating.

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  • Combine first 3 ingredients in a medium bowl; stir with a whisk until foamy. Combine panko and sunflower seed kernels in a shallow dish. Dip fillets in egg white mixture; dredge in panko mixture. Place fish on a wire rack; let stand 10 minutes.

  • Remove jelly-roll pan from oven; coat pan with cooking spray. Coat fish with cooking spray; place on pan. Bake at 475° for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon slices, if desired.

Source

Cooking Light Fresh Food Fast

Nutrition Facts

206 calories; calories from fat 20%; fat 4g; saturated fat 0.3g; mono fat 1g; poly fat 2.2g; protein 31.5g; carbohydrates 9.1g; fiber 1.7g; cholesterol 102mg; iron 2.4mg; sodium 212mg; calcium 21mg.
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