Directions:
- Combine the first 3 ingredients and 2 teaspoons oil in a large zip-top plastic bag. Add fish to bag; seal and refrigerate for 30 minutes.
- Remove fish from bag, discarding marinade. Brush chile off fish. Place egg whites in a shallow dish. Combine panko and rind in another shallow dish. Dip fish in egg white; dredge in panko mixture. Repeat procedure with remaining 3 fillets, egg white, and panko mixture. Sprinkle fillets evenly with salt.
- Heat remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add fish to pan; sauté 3 minutes or until golden brown. Turn fish over; cook 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 116.63 Kcal (488 kJ) | ||
| Calories from fat | 63.21 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.02g | 11% | |
|---|---|---|---|
| Cholesterol | 12.61mg | 4% | |
| Sodium | 253.17mg | 11% | |
| Potassium | 43.75mg | 1% | |
| Total Carbs | 5.37g | 2% | |
| Sugars | 0.54g | 2% | |
| Dietary Fiber | 0.43g | 2% | |
| Protein | 8.13g | 16% | |
| Vitamin C | 37.8mg | 63% | |
| Vitamin A | 1.6mg | 54% | |
| Iron | 0.3mg | 2% | |
| Calcium | 9.6mg | 1% | |
| Amount Per 100 g | |||
| Calories | 124.51 Kcal (521 kJ) | ||
| Calories from fat | 67.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.5g | 11% | |
|---|---|---|---|
| Cholesterol | 13.46mg | 4% | |
| Sodium | 270.28mg | 11% | |
| Potassium | 46.71mg | 1% | |
| Total Carbs | 5.73g | 2% | |
| Sugars | 0.58g | 2% | |
| Dietary Fiber | 0.46g | 2% | |
| Protein | 8.68g | 16% | |
| Vitamin C | 40.3mg | 63% | |
| Vitamin A | 1.7mg | 54% | |
| Iron | 0.3mg | 2% | |
| Calcium | 10.3mg | 1% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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