Directions:
- Combine first 3 ingredients; sprinkle evenly over fish.
- Place buttermilk in a shallow dish. Place panko in another shallow dish. Working with 1 piece of fish at a time, dip fish into buttermilk, and dredge in panko.
- Heat a large nonstick skillet over medium-high heat. Add half of oil to pan; add half of fish. Reduce heat to medium; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Repeat procedure with remaining oil and fish.
- Serve with: Dijon Green Beans
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 187.06 Kcal (783 kJ) | ||
| Calories from fat | 84.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.41g | 14% | |
|---|---|---|---|
| Cholesterol | 17.85mg | 6% | |
| Sodium | 628.97mg | 26% | |
| Potassium | 174.9mg | 4% | |
| Total Carbs | 15.98g | 5% | |
| Sugars | 2.31g | 9% | |
| Dietary Fiber | 0.96g | 4% | |
| Protein | 10.25g | 20% | |
| Vitamin C | 0.9mg | 2% | |
| Iron | 1.2mg | 7% | |
| Calcium | 69.6mg | 7% | |
| Amount Per 100 g | |||
| Calories | 110.33 Kcal (462 kJ) | ||
| Calories from fat | 49.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.55g | 14% | |
|---|---|---|---|
| Cholesterol | 10.53mg | 6% | |
| Sodium | 370.98mg | 26% | |
| Potassium | 103.16mg | 4% | |
| Total Carbs | 9.43g | 5% | |
| Sugars | 1.36g | 9% | |
| Dietary Fiber | 0.57g | 4% | |
| Protein | 6.05g | 20% | |
| Vitamin C | 0.5mg | 2% | |
| Iron | 0.7mg | 7% | |
| Calcium | 41.1mg | 7% | |
* 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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