Panko-Breaded Fish with Tomato Salad
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Panko-Breaded Fish with Tomato Salad calories by ingredient
Introduction
Believe it or not, fish sticks were the inspiration for this dish. We kept the crunchy crust, skipped the deep fryer, and instead of tartar sauce, we added capers, parsley, and lemon juice. Cherry tomatoes cooked in the same pan become a tangy, sweet side.Use any mild white-fleshed fish; we used perch, but sole or tilapia would also work well.
Believe it or not, fish sticks were the inspiration for this dish. We kept the crunchy crust, skipped the deep fryer, and instead of tartar sauce, we added capers, parsley, and lemon juice. Cherry tomatoes cooked in the same pan become a tangy, sweet side.
Use any mild white-fleshed fish; we used perch, but sole or tilapia would also work well.
Number of Servings: 4
Ingredients
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1 pound white-fleshed fish, skin removed, cut into 4 (4-ounce fillets)
1 tablespoon whole wheat flour
1/4 teaspoon black pepper
1 egg white, beaten until frothy
1/2 cup panko
2 teaspoons olive oil
1 pint cherry or grape tomatoes, halved or quartered (about 2 cups)
1 tablespoon capers, drained and rinsed
1/2 bunch chopped parsley, leaves only (about 3/4 cup)
1 tablespoon lemon juice
Tips
Want an extra serving of vegetables? After cooking the tomatoes, saute 4 cups fresh spinach in the same pan until just wilted. Serve the fish on top of the cooked greens.
WITH WW COUSCOUS?
Directions
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
Member Ratings For This Recipe
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CHERIE219
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CD12502609
