Panko-Breaded Fish with Tomato Salad
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 pound white-fleshed fish, skin removed, cut into 4 (4-ounce fillets)1 tablespoon whole wheat flour1/4 teaspoon black pepper1 egg white, beaten until frothy1/2 cup panko 2 teaspoons olive oil1 pint cherry or grape tomatoes, halved or quartered (about 2 cups)1 tablespoon capers, drained and rinsed1/2 bunch chopped parsley, leaves only (about 3/4 cup)1 tablespoon lemon juice
Set up a breading station. Line up three flat-bottomed dishes or pie plates. Place the flour and pepper in the first, the egg white in the second, and the panko in the third.
Add the oil to a large skillet over high heat.
Pat the fish dry with a paper towel. Dip each piece of fish into the flour, then into the egg white, and finally into the panko.
Add the fish to the skillet and cook for two minutes per side. Transfer the fish to a serving platter. ADD the tomatoes and capers to the hot pan AND cook for 30 seconds, then squeeze the lemon juice over the tomatoes, add the parsley and stir to combine.
Pour the tomatoes over the fish and serve immediately.
SERVINGS: 4
Serving Size: 3 ounces COOKED fish with 1/2 cup tomato salad
Add the oil to a large skillet over high heat.
Pat the fish dry with a paper towel. Dip each piece of fish into the flour, then into the egg white, and finally into the panko.
Add the fish to the skillet and cook for two minutes per side. Transfer the fish to a serving platter. ADD the tomatoes and capers to the hot pan AND cook for 30 seconds, then squeeze the lemon juice over the tomatoes, add the parsley and stir to combine.
Pour the tomatoes over the fish and serve immediately.
SERVINGS: 4
Serving Size: 3 ounces COOKED fish with 1/2 cup tomato salad
Nutritional Info Amount Per Serving
- Calories: 153.6
- Total Fat: 4.9 g
- Cholesterol: 51.0 mg
- Sodium: 170.3 mg
- Total Carbs: 9.3 g
- Dietary Fiber: 0.9 g
- Protein: 18.5 g
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