Directions:
- Put flour in a bowl.
- In a shallow dish, whisk together the egg, mustard and salt.
- Place panko crumbs in yet another bowl and add in garlic and pepper.
- Dust fillets with flour, then dip in egg/mustard mixture and then press into panko.
- Heat enough oil to fry one fillet in a large heavy skillet over medium-high heat. Fry each fillet individually and put a small amount of oil in before each fillet rather than the full 1/4 cup all at once since it seems doing it this way causes me to use WAY more oil than needed.
- Fry fish fillets in oil for 3 to 4 minutes per side or until golden brown.
- Serve with fresh squeezed lemons.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 478.24 Kcal (2002 kJ) | ||
| Calories from fat | 227.78 Kcal | ||
| % Daily Value* | |||
| Total Fat | 25.31g | 39% | |
|---|---|---|---|
| Cholesterol | 117.45mg | 39% | |
| Sodium | 1587.8mg | 66% | |
| Potassium | 382.83mg | 8% | |
| Total Carbs | 35.5g | 12% | |
| Sugars | 0.96g | 4% | |
| Dietary Fiber | 4.16g | 17% | |
| Protein | 27.55g | 55% | |
| Vitamin C | 15.5mg | 26% | |
| Iron | 2.8mg | 15% | |
| Calcium | 110.8mg | 11% | |
| Amount Per 100 g | |||
| Calories | 136.14 Kcal (570 kJ) | ||
| Calories from fat | 64.84 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.2g | 39% | |
|---|---|---|---|
| Cholesterol | 33.43mg | 39% | |
| Sodium | 452mg | 66% | |
| Potassium | 108.98mg | 8% | |
| Total Carbs | 10.11g | 12% | |
| Sugars | 0.27g | 4% | |
| Dietary Fiber | 1.18g | 17% | |
| Protein | 7.84g | 55% | |
| Vitamin C | 4.4mg | 26% | |
| Iron | 0.8mg | 15% | |
| Calcium | 31.6mg | 11% | |
* 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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