Panko Haddock Recipe

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Ingredients:

Serving

1 lb haddock
2 cups panko breadcrumbs
1 cup milk
1/2 cup butter
2 tbsp lemon juice

Directions:

Preheat over to 500 degrees. Heating at a higher tempeture for lower time keeps the fish moist- especially with milk.
Clean fish well. Make sure to dry well. Cut into equal serving pieces.
Place milk and breadcrumbs in seperate bowls.
Soak fish in milk. This is the key to make it moist.
Coat fish with panko breadcrumbs. Make sure to add seasoning to plain panko crumbs. I use oregano, pepper, ground mustard - and have added hot peppers (but I like a little spice in everything). The key is adding some seasoning to the Panko breadcrumbs.
Spray a glass cooking dish with PAM.
Place each coated filet in the glass dish.
Drizzle lemon juice equally over fish.
Melt butter in micowave.
Drizzle melted butter over fish.
Cook for 15 minutes.
Enjoy.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	424.6 Kcal (1778 kJ)
Calories from fat	238.79 Kcal
		% Daily Value*
Total Fat	26.53g	41%
Cholesterol	123.45mg	41%
Sodium	637.14mg	27%
Potassium	434.47mg	9%
Total Carbs	21.34g	7%
Sugars	3.29g	13%
Dietary Fiber	1.18g	5%
Protein	23.81g	48%
Vitamin C	3mg	5%
Vitamin A	0.3mg	9%
Iron	1.2mg	7%
Calcium	94.5mg	9%

Amount Per 100 g
Calories	129.09 Kcal (540 kJ)
Calories from fat	72.6 Kcal
		% Daily Value*
Total Fat	8.07g	41%
Cholesterol	37.53mg	41%
Sodium	193.7mg	27%
Potassium	132.09mg	9%
Total Carbs	6.49g	7%
Sugars	1g	13%
Dietary Fiber	0.36g	5%
Protein	7.24g	48%
Vitamin C	0.9mg	5%
Vitamin A	0.1mg	9%
Iron	0.4mg	7%
Calcium	28.7mg	9%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

10.5

Points
11

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium

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