Pescado Empanizado

Pescado Empanizado is a delicious Mexican dish featuring breaded fish fillets that are crispy on the outside and tender on the inside. This dish is not only flavorful but also packed with protein, making it a satisfying meal for seafood lovers.

Ingredients

• White fish fillets (e.g., tilapia or cod) - 300 grams
• Lime juice - 30 ml
• Garlic powder - 1 teaspoon
• Cumin - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Egg - 1 large
• All-purpose flour - 50 grams
• Panko breadcrumbs - 100 grams
• Olive oil - 50 ml (for frying)
• Fresh cilantro - for garnish
• Lime wedges - for serving

Steps

1. In a bowl, marinate the fish fillets with lime juice, garlic powder, cumin, salt, and black pepper for about 15 minutes.
2. While the fish is marinating, set up a breading station with three shallow dishes: one with flour, one with beaten egg, and one with panko breadcrumbs.
3. Take each marinated fish fillet, first dredge it in flour, then dip it in the beaten egg, and finally coat it evenly with panko breadcrumbs.
4. Heat olive oil in a large skillet over medium heat. Once hot, carefully add the breaded fish fillets.
5. Cook the fish for about 4-5 minutes on each side, or until golden brown and cooked through.
6. Once cooked, remove the fish from the skillet and place it on paper towels to absorb any excess oil.
7. Serve the pescado empanizado hot, garnished with fresh cilantro and lime wedges on the side.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 40 g
• Fiber: 2 g
• Sugar: 1 g
• Sodium: 800 mg
• Cholesterol: 120 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in protein, which is essential for muscle repair and growth.
• Rich in omega-3 fatty acids, which support heart health and reduce inflammation.

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