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Panko Pan-Fried Fish Strips

Source of Recipe

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Panko Pan-Fried Fish Strips

Oxmoor House - March 2010 - Cooking Light Fresh Food Fast Weeknight Meals,
4 servings (serving size: 2 fish strips)
Prep: 8 Minutes - Cook: 12 Minutes

The delightful crunchy crust in this family-friendly dish comes from panko, Japanese breadcrumbs. Reminiscent of fried fish fingers, this recipe will please even the pickiest of eaters.

Ingredients:
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
4 (6-ounce) tilapia fillets, cut in half lengthwise
3/4 cup low-fat buttermilk
1-1/2 cups panko (Japanese breadcrumbs)
1-1/2 tablespoons olive oil, divided

Preparation:
1. Combine first 3 ingredients; sprinkle evenly over fish.

2. Place buttermilk in a shallow dish. Place panko in another shallow dish. Working with 1 piece of fish at a time, dip fish into buttermilk, and dredge in panko.

3. Heat a large nonstick skillet over medium-high heat. Add half of oil to pan; add half of fish. Reduce heat to medium; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Repeat procedure with remaining oil and fish.

One serving equals: Calories 311; Fat 9.1 g (Satfat 1.9 g, Monofat 4.6 g, Polyfat 2.2 g); Protein 38.8 g; Carbohydrate 17.5 g; Fiber 0.8 g; Cholesterol 87 mg; Sodium 347 mg