Preheat oven to 450.
Combine first 5 ingredients in a shallow dish. Place egg whites and egg in a shallow dish. Place flour in a shallow dish. Sprinkle fish with salt and pepper. Dredge fish in flour. Dip in egg mixture; dredge in panko mixture.
Heat 1 tablespoon oil in a large non-stick skillet over medium-high heat.
Add 3 fish fillets; cook 2 minutes on each side or until browned. Add more oil as needed to ensure that breading browns. Do not overcrowd fish in pan.
Place fish on broiler pan coated with cooking spray. Repeat with more oil and remaining fish. Bake at 450 for 6 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (316g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 95 (18%)|
|Amt Per Serving||% DV|
|Total Fat 10.6g||14 %|
|Saturated Fat 1.8g||9 %|
|Monounsaturated Fat 3.8g|
|Polyunsanturated Fat 3.3g|
|Cholesterol 81.2mg||25 %|
|Sodium 1121.6mg||39 %|
|Potassium 1275.6mg||34 %|
|Total Carbohydrate 42.4g||12 %|
|Dietary Fiber 2.9g||12 %|
|Sugars, other 39.5g|
|Protein 60.9g||87 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 526
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from. Try BigOven Pro for Free for 30 days.
Keep all your recipes with free BigOven membership. Clip recipes, make grocery lists, meal plans and more!
What would you serve with this? Link in another recipe