Directions:
- Place fennel bulb and fronds in small bowl. Sprinkle lightly with salt; toss. Let stand 10 minutes. Mix in yogurt, mint, vinegar, and 1 tablespoon oil. Season with salt and pepper.
- Sprinkle 1 side of each fillet with ground fennel, salt, and pepper. Brush with egg white; coat with panko. Turn over; repeat with seasoning, egg, and panko.
- Heat 3 tablespoons oil in large nonstick skillet over medium-high heat. Add fish. Cook until opaque in center, about 2 minutes per side. Serve with tzatziki.
- Per serving: 432 calories, 19 g fat, 2 g fiber Nutritional analysis provided by Bon Appétit
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 390.72 Kcal (1636 kJ) | ||
| Calories from fat | 186.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.74g | 32% | |
|---|---|---|---|
| Cholesterol | 58mg | 19% | |
| Sodium | 457.42mg | 19% | |
| Potassium | 495.55mg | 11% | |
| Total Carbs | 23.94g | 8% | |
| Sugars | 2.94g | 12% | |
| Dietary Fiber | 3.03g | 12% | |
| Protein | 28.84g | 58% | |
| Vitamin C | 4.4mg | 7% | |
| Vitamin A | 0.3mg | 9% | |
| Iron | 36mg | 200% | |
| Calcium | 40.3mg | 4% | |
| Amount Per 100 g | |||
| Calories | 118.1 Kcal (494 kJ) | ||
| Calories from fat | 56.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.27g | 32% | |
|---|---|---|---|
| Cholesterol | 17.53mg | 19% | |
| Sodium | 138.26mg | 19% | |
| Potassium | 149.79mg | 11% | |
| Total Carbs | 7.24g | 8% | |
| Sugars | 0.89g | 12% | |
| Dietary Fiber | 0.92g | 12% | |
| Protein | 8.72g | 58% | |
| Vitamin C | 1.3mg | 7% | |
| Vitamin A | 0.1mg | 9% | |
| Iron | 10.9mg | 200% | |
| Calcium | 12.2mg | 4% | |
* 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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