Directions:
- Combine panko, cornstarch, and Parmesan in a shallow dish.
- Place egg in another shallow dish and beat 10 times with a fork.
- Season fish fillets with seasoning of your choice such as Old Bay, Greek, Blackening, etc, salt, and pepper.
- Dip fish fillets in egg, letting excess drip back into the dish.
- Dredge fillets in Panko mixture, making sure to coat all sides. Do this no more than 1 hour before cooking.
- Heat 1 or 2 Tablespoons oil in a nonstick skillet over medium heat; add fish fillets.
- Saute until golden brown, about 3 minutes per side.
- Remove from pan and serve with sauce of your choice, such as tartar sauce, piccata sauce, etc.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 248.33 Kcal (1040 kJ) | ||
| Calories from fat | 171.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.05g | 29% | |
|---|---|---|---|
| Cholesterol | 98.04mg | 33% | |
| Sodium | 249.79mg | 10% | |
| Potassium | 110.69mg | 2% | |
| Total Carbs | 9.86g | 3% | |
| Sugars | 0.05g | 0% | |
| Dietary Fiber | 0.43g | 2% | |
| Protein | 9.67g | 19% | |
| Iron | 1.2mg | 6% | |
| Calcium | 68.3mg | 7% | |
| Amount Per 100 g | |||
| Calories | 228.82 Kcal (958 kJ) | ||
| Calories from fat | 157.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.55g | 29% | |
|---|---|---|---|
| Cholesterol | 90.33mg | 33% | |
| Sodium | 230.16mg | 10% | |
| Potassium | 102mg | 2% | |
| Total Carbs | 9.08g | 3% | |
| Sugars | 0.04g | 0% | |
| Dietary Fiber | 0.4g | 2% | |
| Protein | 8.91g | 19% | |
| Iron | 1.1mg | 6% | |
| Calcium | 62.9mg | 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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