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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 349.5
  • Total Fat: 8.9 g
  • Cholesterol: 167.7 mg
  • Sodium: 224.7 mg
  • Total Carbs: 0.0 g
  • Dietary Fiber: 0.3 g
  • Protein: 57.9 g

View full nutritional breakdown of Panko Fried Haddock or Cod for Two. calories by ingredient
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Panko Fried Haddock or Cod for Two.

Submitted by: HOJISCOTT

Introduction

Japanese twist on Fish n' Chips. Look for Panko (Japanese bread crumbs) in the asian section.
Good with Cod, too.
If the calories are too high, use half the fish, subtracting about 127 calories from each portion.
Japanese twist on Fish n' Chips. Look for Panko (Japanese bread crumbs) in the asian section.
Good with Cod, too.
If the calories are too high, use half the fish, subtracting about 127 calories from each portion.

Number of Servings: 2

Ingredients

    Add fish spice of choice
    1 lb. Haddock
    1 egg white
    1/4 Cup Panko
    1 Tbsp. peanut oil

Directions

2 servings - 2 peices for each serving

Heat oven to 400 F.
Gently beat egg white, add spices.
Divide fish into 4 peices.
Heat oil in an iron skillet just large enough to fit fish.
Dip fish in egg white, then in panko, covering completely.
Fry on medium high for about 15 minutes. Turning carefully, at least 4 times. Panko should be very brown.
Put fish and skillet in oven, for about 15 minutes 'til fish is cooked through and flaky.

Serve with potato wedges (oven or pan fried) and Malt Vinegar for Fish n' Chips.

Number of Servings: 2

Recipe submitted by SparkPeople user HOJISCOTT.





TAGS:  Fish | Dinner | Fish Dinner |

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