Panko Crusted Fish

Panko Crusted Fish is a delightful dish featuring flaky fish fillets coated in a crispy panko breadcrumb crust, delivering a satisfying crunch with every bite. This kosher dish is simple to prepare and perfect for a quick yet impressive meal.

Ingredients

• White fish fillets (such as cod or tilapia) - 300 grams
• Panko breadcrumbs - 1 cup (100 grams)
• All-purpose flour - 1/4 cup (30 grams)
• Egg - 1 large
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Garlic powder - 1/2 teaspoon
• Paprika - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Lemon wedges - for serving

Steps

1. Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.
2. In a shallow bowl, combine the flour, salt, black pepper, garlic powder, and paprika.
3. In another bowl, beat the egg until well combined.
4. Place the panko breadcrumbs in a third shallow bowl.
5. Dredge each fish fillet in the flour mixture, shaking off any excess.
6. Dip the floured fillet into the beaten egg, allowing any excess to drip off.
7. Coat the fillet in panko breadcrumbs, pressing gently to adhere, and place it on the prepared baking sheet.
8. Repeat with the remaining fish fillets.
9. Drizzle the olive oil over the coated fillets.
10. Bake in the preheated oven for 15-20 minutes or until the fish is cooked through and the crust is golden brown.
11. Remove from the oven and serve immediately with lemon wedges.

Nutrition

• Calories: 350
• Protein: 28 g
• Carbs: 30 g
• Fiber: 1 g
• Sugar: 1 g
• Sodium: 500 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle health and growth.
• Rich in omega-3 fatty acids, promoting heart health.

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