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
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 4 (6-ounce) tilapia fillets, cut in half lengthwise
- ¾ cup low-fat buttermilk
- 1½ cups panko (Japanese breadcrumbs)
- 1½ tablespoons olive oil, divided
How to Make It
- Combine first 3 ingredients; sprinkle evenly over fish.
- 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.
- 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.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 311 kcal Calories from Fat: 81.9 kcal |
|
% Daily Value*
|
| Total Fat 9.1 g 26% |
Saturated Fat 1.9 g 10% |
Trans Fat 0.0 g |
Sodium 491 mg 8% |
carbohydrates 17.5 g 13% |
Dietary Fiber 0.8 g 2% |
Protein 38.8 g 78% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |