Directions:
- Preheat oven to 400°.
- Combine first 6 ingredients and 1 teaspoon peppercorns in a bowl; set aside.
- Combine panko, nuts, remaining 1 teaspoon peppercorns, and 1/4 teaspoon salt in a shallow dish. Combine milk and soy sauce in another shallow dish. Sprinkle fish with remaining 1/4 teaspoon salt. Dip one side of fish in milk mixture; dredge dipped side in panko mixture.
- Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add fish, crust side down, to pan; cook 3 minutes. Turn fish over, and bake at 400° for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with salsa.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 286.61 Kcal (1200 kJ) | ||
| Calories from fat | 184.52 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.5g | 32% | |
|---|---|---|---|
| Cholesterol | 21.06mg | 7% | |
| Sodium | 707.7mg | 29% | |
| Potassium | 250.34mg | 5% | |
| Total Carbs | 20.95g | 7% | |
| Sugars | 10.44g | 42% | |
| Dietary Fiber | 2.76g | 11% | |
| Protein | 8.45g | 17% | |
| Vitamin C | 14.2mg | 24% | |
| Iron | 1.7mg | 9% | |
| Calcium | 28.3mg | 3% | |
| Amount Per 100 g | |||
| Calories | 142.2 Kcal (595 kJ) | ||
| Calories from fat | 91.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.17g | 32% | |
|---|---|---|---|
| Cholesterol | 10.45mg | 7% | |
| Sodium | 351.13mg | 29% | |
| Potassium | 124.21mg | 5% | |
| Total Carbs | 10.39g | 7% | |
| Sugars | 5.18g | 42% | |
| Dietary Fiber | 1.37g | 11% | |
| Protein | 4.19g | 17% | |
| Vitamin C | 7.1mg | 24% | |
| Iron | 0.8mg | 9% | |
| Calcium | 14mg | 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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