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.
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|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 %|
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Calories per serving: 526
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