Directions:
- Preheat oven to 450°.
- Combine first 5 ingredients in a shallow dish. Place egg whites and egg in a shallow dish. Place flour in a shallow dish. Sprinkle fish with salt and pepper. Dredge fish in flour. Dip in egg mixture; dredge in panko mixture.
- Heat 1 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 on a broiler pan coated with cooking spray. Repeat procedure with remaining 1 tablespoon 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 | 161.32 Kcal (675 kJ) | ||
| Calories from fat | 96.27 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.7g | 16% | |
|---|---|---|---|
| Cholesterol | 44.03mg | 15% | |
| Sodium | 466.36mg | 19% | |
| Potassium | 118.27mg | 3% | |
| Total Carbs | 8.52g | 3% | |
| Sugars | 0.14g | 1% | |
| Dietary Fiber | 0.56g | 2% | |
| Protein | 7.8g | 16% | |
| Vitamin C | 1.1mg | 2% | |
| Iron | 0.9mg | 5% | |
| Calcium | 10.6mg | 1% | |
| Amount Per 100 g | |||
| Calories | 166.32 Kcal (696 kJ) | ||
| Calories from fat | 99.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.03g | 16% | |
|---|---|---|---|
| Cholesterol | 45.4mg | 15% | |
| Sodium | 480.82mg | 19% | |
| Potassium | 121.94mg | 3% | |
| Total Carbs | 8.79g | 3% | |
| Sugars | 0.14g | 1% | |
| Dietary Fiber | 0.58g | 2% | |
| Protein | 8.04g | 16% | |
| Vitamin C | 1.2mg | 2% | |
| Iron | 1mg | 5% | |
| Calcium | 10.9mg | 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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