Directions:
- Heat the vegetable oil in a frying pan. (Or you could deep fry).
- In a bowl, combine the milk and eggs to create an egg wash.
- Season the fish with salt, pepper and Old Bay seasoning.
- Cut each fish diagonally into 3 or 4 pieces.
- Dredge the fish in the flour.
- Dredge the fish in the egg wash.
- Now cover the fish in panko breadcrumbs.
- Fry the breaded fish in the HOT vegetable oil until golden brown. (About 3 minutes on one side and 2 minutes on the other.).
- Cook a few pieces at a time.
- Once cooked, set on rack or paper towels to drain.
- Sprinkle fish with remaining salt, pepper, Old Bay seasoning.
- Note: The fish is very meaty, and is also filling as a sandwich or by itself.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 549.82 Kcal (2302 kJ) | ||
| Calories from fat | 311.59 Kcal | ||
| % Daily Value* | |||
| Total Fat | 34.62g | 53% | |
|---|---|---|---|
| Cholesterol | 191.24mg | 64% | |
| Sodium | 995.22mg | 41% | |
| Potassium | 305.17mg | 6% | |
| Total Carbs | 33.19g | 11% | |
| Sugars | 1.16g | 5% | |
| Dietary Fiber | 1.81g | 7% | |
| Protein | 28.21g | 56% | |
| Vitamin C | 0.1mg | 0% | |
| Iron | 3.1mg | 17% | |
| Calcium | 65.7mg | 7% | |
| Amount Per 100 g | |||
| Calories | 176.71 Kcal (740 kJ) | ||
| Calories from fat | 100.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.13g | 53% | |
|---|---|---|---|
| Cholesterol | 61.46mg | 64% | |
| Sodium | 319.85mg | 41% | |
| Potassium | 98.08mg | 6% | |
| Total Carbs | 10.67g | 11% | |
| Sugars | 0.37g | 5% | |
| Dietary Fiber | 0.58g | 7% | |
| Protein | 9.07g | 56% | |
| Iron | 1mg | 17% | |
| Calcium | 21.1mg | 7% | |
* 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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