Preheat oven to 450 degrees
Combine panko and cheese in food processor and blend
In a medium bowl place flour, salt, and pepper
In a second bowl beat 3 egg whites
In the 3rd bowl place panko and cheese
Rinse fish and pat dry with paper towel
Line a cookie sheet with foil and drizzle olive oil on pan.
Coat fish with flour, shaking off extra flour. Then dip into egg, and then into panko mixture.
Lightly drizzle top of fish with more olive oil.
Bake in oven for 6-10 minutes, then flip fish. Bake for an additional 6-10 minutes, or until golden brown.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (249g)|
|Recipe Makes: 2 Servings|
|Calories from Fat: 93 (12%)|
|Amt Per Serving||% DV|
|Total Fat 10.3g||14 %|
|Saturated Fat 3.6g||18 %|
|Monounsaturated Fat 2.3g|
|Polyunsanturated Fat 2.8g|
|Cholesterol 11mg||3 %|
|Sodium 1094.6mg||38 %|
|Potassium 396.1mg||10 %|
|Total Carbohydrate 138.7g||41 %|
|Dietary Fiber 7.1g||28 %|
|Sugars, other 131.7g|
|Protein 32.9g||47 %|
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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: 793
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