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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 205.5
  • Total Fat: 1.4 g
  • Cholesterol: 55.3 mg
  • Sodium: 120.2 mg
  • Total Carbs: 20.1 g
  • Dietary Fiber: 0.3 g
  • Protein: 27.1 g

View full nutritional breakdown of Baked Panko Fish calories by ingredient
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Baked Panko Fish



Introduction

My family loves "fried" chicken and "fried" fish, so I created my own healthier version. My family loves "fried" chicken and "fried" fish, so I created my own healthier version.
Number of Servings: 4

Ingredients

    ~ (4) 4oz Fish Fillets (I personally use Tilapia, but you could use cod or hallibet)
    ~ 1 cup japanese style Panko bread crumbs
    ~ 1 tbs. Mrs. Dash Southwest Chipotle Seasoning (my family likes the kick, but you can use any seasoning of your choice)
    ~ 1/3 cup whole wheat flour
    ~ 1/2 cup liquid egg substitute (egg beaters)

Directions

Makes 4 fish fillets

Preheat Oven to 425 degree. Rinse fillets in cold water and pat dry.

Mix flour and seasoning in gallon size ziplock bag. Put the panko bread crumbs in a 2nd gallon size ziplock bag. In a bowl, put the egg substitute.

1 at a time, place the fish fillets in the flour/seasoning bag and shake to coat. Remove the fish, shake off excess and dip into the egg substitute coating both sides. Again, shake off excess and place the fish into the panko bread crumb bag and shake to coat.

Remove fish fillet, shaking off excess; and place onto a broiler pan.

Cook at 425 for about 20minutes. Adjust your cooking time to allow for the thickness of your fish.


Number of Servings: 4

Recipe submitted by SparkPeople user JENNMARIE0830.





TAGS:  Fish | Dinner | Fish Dinner |

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