Panko Fried Haddock or Cod for Two.
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
Add fish spice of choice1 lb. Haddock1 egg white1/4 Cup Panko1 Tbsp. peanut oil
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.
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.
Nutritional Info 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
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