Directions:
- Rinse fish and pat dry. Cut into 3 xl strips.
- Place the 2/3 cup milk and egg in a shallow dish wisked together till mixed. Place flour in another dish and panko crumbs in a third shallow dish mixed with 2 Tbls. of the salad dressing mix, l/4 teaspoons dry mustard and the black pepper (I have use some cayenne for a little zip). Add melted butter, stir until combined (if necessary, use fingers to break up any clumps).
- Dip fish in the milk and egg mixture, lightly coat with flour. Dip again in the milk mixture; lightly coat with panko crumb mixture. Place fish on greased baking sheet. Bake uncovered in a 450 degree oven for 10 to 12 minutes or until fish flakes.
- Meanwhile, for dipping sauce, mix the sour cream, mayonnaise, 2 Tbls. milk, remaining salad dressing mix and 1/4 teaspoons dry mustard together. Add more milk if needed.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 443.62 Kcal (1857 kJ) | ||
| Calories from fat | 239.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 26.62g | 41% | |
|---|---|---|---|
| Cholesterol | 114.9mg | 38% | |
| Sodium | 1010.27mg | 42% | |
| Potassium | 410.06mg | 9% | |
| Total Carbs | 26.13g | 9% | |
| Sugars | 1.96g | 8% | |
| Dietary Fiber | 2.33g | 9% | |
| Protein | 23.29g | 47% | |
| Vitamin C | 0.3mg | 1% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 1.7mg | 9% | |
| Calcium | 134.6mg | 13% | |
| Amount Per 100 g | |||
| Calories | 167.41 Kcal (701 kJ) | ||
| Calories from fat | 90.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.05g | 41% | |
|---|---|---|---|
| Cholesterol | 43.36mg | 38% | |
| Sodium | 381.25mg | 42% | |
| Potassium | 154.75mg | 9% | |
| Total Carbs | 9.86g | 9% | |
| Sugars | 0.74g | 8% | |
| Dietary Fiber | 0.88g | 9% | |
| Protein | 8.79g | 47% | |
| Vitamin C | 0.1mg | 1% | |
| Iron | 0.6mg | 9% | |
| Calcium | 50.8mg | 13% | |
* 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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