Directions:
- To prepare sauce, combine the first 6 ingredients.
- Place flour in a shallow dish. Place panko in another shallow dish. Place egg white in another shallow dish.
- Sprinkle fish evenly with salt and garlic powder. Working with 1 fillet at a time, dredge fish in flour, shaking off excess. Dip fish into egg white, allowing excess to drip off. Coat fish completely with panko, pressing lightly. Set aside. Repeat procedure with remaining fish, flour, egg white, and panko.
- Heat a large nonstick skillet over medium-high heat. Add oil to pan, swirling to coat. Add fish to pan; reduce heat to medium, and cook 4 minutes on each side or until browned and fish flakes easily when tested with a fork or until desired degree of doneness. Serve with sauce and lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 260.81 Kcal (1092 kJ) | ||
| Calories from fat | 122.79 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.64g | 21% | |
|---|---|---|---|
| Cholesterol | 14.47mg | 5% | |
| Sodium | 717.61mg | 30% | |
| Potassium | 156.94mg | 3% | |
| Total Carbs | 24.99g | 8% | |
| Sugars | 2.05g | 8% | |
| Dietary Fiber | 1.81g | 7% | |
| Protein | 9.48g | 19% | |
| Vitamin C | 7mg | 12% | |
| Iron | 1.3mg | 7% | |
| Calcium | 12.2mg | 1% | |
| Amount Per 100 g | |||
| Calories | 164.54 Kcal (689 kJ) | ||
| Calories from fat | 77.46 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.61g | 21% | |
|---|---|---|---|
| Cholesterol | 9.13mg | 5% | |
| Sodium | 452.71mg | 30% | |
| Potassium | 99.01mg | 3% | |
| Total Carbs | 15.76g | 8% | |
| Sugars | 1.29g | 8% | |
| Dietary Fiber | 1.14g | 7% | |
| Protein | 5.98g | 19% | |
| Vitamin C | 4.4mg | 12% | |
| Iron | 0.8mg | 7% | |
| Calcium | 7.7mg | 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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