Directions:
- Preheat oven to 450°.
- Place egg whites in a shallow dish; place panko in another shallow dish. Dip fish in egg whites; sprinkle fish evenly with 1/4 teaspoon salt, and dredge in panko. Heat oil in a large ovenproof skillet over medium-high heat; swirl to coat. Add fish to pan; cook 3 minutes or until browned and very crispy. Turn fish over; place pan in oven. Bake fish at 450° for 7 minutes or until desired degree of doneness.
- Combine remaining 1/4 teaspoon salt, tomatoes, and remaining ingredients in a bowl. Serve with fish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 625.2 Kcal (2618 kJ) | ||
| Calories from fat | 348.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 38.73g | 60% | |
|---|---|---|---|
| Cholesterol | 53.27mg | 18% | |
| Sodium | 2188.02mg | 91% | |
| Potassium | 436.25mg | 9% | |
| Total Carbs | 41.55g | 14% | |
| Sugars | 14.6g | 58% | |
| Dietary Fiber | 1.58g | 6% | |
| Protein | 28.08g | 56% | |
| Vitamin C | 12.8mg | 21% | |
| Iron | 1.5mg | 8% | |
| Calcium | 30mg | 3% | |
| Amount Per 100 g | |||
| Calories | 86.84 Kcal (364 kJ) | ||
| Calories from fat | 48.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.38g | 60% | |
|---|---|---|---|
| Cholesterol | 7.4mg | 18% | |
| Sodium | 303.92mg | 91% | |
| Potassium | 60.59mg | 9% | |
| Total Carbs | 5.77g | 14% | |
| Sugars | 2.03g | 58% | |
| Dietary Fiber | 0.22g | 6% | |
| Protein | 3.9g | 56% | |
| Vitamin C | 1.8mg | 21% | |
| Iron | 0.2mg | 8% | |
| Calcium | 4.2mg | 3% | |
* 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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