Directions:
- Preheat oven to 450°.
- Combine first 5 ingredients in a shallow dish. Mix mayo, milk & mustard and put in a shallow dish. Place flour in a shallow dish. Sprinkle fish with pepper. Dredge fish in flour. Dip in mayo mixture; dredge in panko mixture.
- Heat 2 tablespoon oil in a large nonstick skillet over medium-high heat. Add 3 fish fillets; cook 2 1/2 minutes on each side or until browned. Place fish in a baking pan coated with cooking spray. Repeat procedure with remaining 2 tablespoons oil and remaining fish. Bake at 450° for 6 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 2923.17 Kcal (12239 kJ) | ||
| Calories from fat | 1988.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 221g | 340% | |
|---|---|---|---|
| Cholesterol | 470.43mg | 157% | |
| Sodium | 2454.89mg | 102% | |
| Potassium | 2978.7mg | 63% | |
| Total Carbs | 66.66g | 22% | |
| Sugars | 3.65g | 15% | |
| Dietary Fiber | 5.17g | 21% | |
| Protein | 157.12g | 314% | |
| Vitamin C | 7.1mg | 12% | |
| Iron | 14.2mg | 79% | |
| Calcium | 155.8mg | 16% | |
| Amount Per 100 g | |||
| Calories | 194.34 Kcal (814 kJ) | ||
| Calories from fat | 132.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.69g | 340% | |
|---|---|---|---|
| Cholesterol | 31.27mg | 157% | |
| Sodium | 163.2mg | 102% | |
| Potassium | 198.03mg | 63% | |
| Total Carbs | 4.43g | 22% | |
| Sugars | 0.24g | 15% | |
| Dietary Fiber | 0.34g | 21% | |
| Protein | 10.45g | 314% | |
| Vitamin C | 0.5mg | 12% | |
| Iron | 0.9mg | 79% | |
| Calcium | 10.4mg | 16% | |
* 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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