Directions:
- Mix first 5 ingredients in a bowl. Season with pepper.
- Cover and refrigerate tartar sauce.
- Spread panko on a plate,.
- Whisk egg in a small bowl.
- Sprinkle fish with salt and pepper.
- Working in batches, coat fish with egg, then panko. Shake off excess.
- Heat 1 1/2 T olive oil in a large skillet over medium heat.
- Add half the fish and cook, turning often (I only turned once and got a very nice crust), about 4 minutes total.
- Transfer to a plate and keep warm. Repeat with remaining fish and oil.
- Serve with tartar sauce.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 688.21 Kcal (2881 kJ) | ||
| Calories from fat | 526.17 Kcal | ||
| % Daily Value* | |||
| Total Fat | 58.46g | 90% | |
|---|---|---|---|
| Cholesterol | 136.28mg | 45% | |
| Sodium | 719.58mg | 30% | |
| Potassium | 487.25mg | 10% | |
| Total Carbs | 11.94g | 4% | |
| Sugars | 0.65g | 3% | |
| Dietary Fiber | 0.99g | 4% | |
| Protein | 28.07g | 56% | |
| Vitamin C | 1.4mg | 2% | |
| Iron | 2.8mg | 16% | |
| Calcium | 18.1mg | 2% | |
| Amount Per 100 g | |||
| Calories | 223.41 Kcal (935 kJ) | ||
| Calories from fat | 170.81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.98g | 90% | |
|---|---|---|---|
| Cholesterol | 44.24mg | 45% | |
| Sodium | 233.59mg | 30% | |
| Potassium | 158.17mg | 10% | |
| Total Carbs | 3.88g | 4% | |
| Sugars | 0.21g | 3% | |
| Dietary Fiber | 0.32g | 4% | |
| Protein | 9.11g | 56% | |
| Vitamin C | 0.5mg | 2% | |
| Iron | 0.9mg | 16% | |
| Calcium | 5.9mg | 2% | |
* 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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