Panko Panfried Fish Strips Recipe

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Panko Panfried Fish Strips
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Ingredients:

  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 1/2 cups panko breadcrumbs
  • 4 1/2 tsp olive oil

Directions:

  1. Sprinkle garlic powder, salt and pepper evenly over fish. Place buttermilk and breadcrumbs in separate shallow bowls. Dip fish strips, one at a time, in buttermilk, then coat with breadcrumbs.
  2. In 12-inch nonstick skillet, heat 2 1/4 teaspoons of the oil over medium-high heat. Add 4 fish strips. Reduce heat to medium; cook 8 minutes, turning once, until fish flakes easily with fork. Remove from skillet to plate; cover to keep warm. Repeat with remaining 2 1/4 teaspoons oil and 4 fish strips.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 296.78 Kcal (1243 kJ)
Calories from fat 103.84 Kcal
% Daily Value*
Total Fat 11.54g 18%
Cholesterol 58mg 19%
Sodium 1070.33mg 45%
Potassium 422.75mg 9%
Total Carbs 23.58g 8%
Sugars 2.48g 10%
Dietary Fiber 0.96g 4%
Protein 26.44g 53%
Iron 2.1mg 12%
Calcium 30.5mg 3%
Amount Per 100 g
Calories 113.9 Kcal (477 kJ)
Calories from fat 39.85 Kcal
% Daily Value*
Total Fat 4.43g 18%
Cholesterol 22.26mg 19%
Sodium 410.77mg 45%
Potassium 162.24mg 9%
Total Carbs 9.05g 8%
Sugars 0.95g 10%
Dietary Fiber 0.37g 4%
Protein 10.15g 53%
Iron 0.8mg 12%
Calcium 11.7mg 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.7
    Points
  • 8
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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