1Heat oil in large non-stick skillet over med. heat.
2Combine mayo and mustard in small dish ( if not using Dijonnaise).
3Combine next 4 ingred. on a plate and mix well.
4Brush thin coating of mustard mayo combo on to both sides of each fish fillet. (about 1 Tbsp for each fillet).
5Press each coated fillet into Panko crumb mixture, (both sides) coating well. Press more crumbs into any bare areas. Saute fillets in hot oil until lightly browned, (about 3 to 4 min) Turn and saute other side until lightly browned and fish is opaque ( about 4 to 5 min).
6Serve with lemon wedges.
| 20 min | 10 min prep |
You can also use reg. breadcrumbs. for more flavor add dried parsley and dried dill. Bake in a 400-degree oven for 15 minutes on a foil-lined pan for lighter fare.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (326g)|
|Recipe Makes: 4|
|Calories from Fat: 110 (27%)|
|Amt Per Serving||% DV|
|Total Fat 12.2g||16 %|
|Saturated Fat 2.3g||12 %|
|Monounsaturated Fat 5.9g|
|Polyunsanturated Fat 3.7g|
|Cholesterol 84mg||26 %|
|Sodium 398.8mg||14 %|
|Potassium 757.9mg||20 %|
|Total Carbohydrate 42.2g||12 %|
|Dietary Fiber 7.1g||29 %|
|Sugars, other 35g|
|Protein 40.7g||58 %|
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: 411
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