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Panko-Crusted Fish

Panko-Crusted Fish

Ingredients

  • 4 thin, white fish filets (like tilapia, cod or mahi)
  • 1 cup panko bread crumbs
  • 2 tablespoons dijon mustard
  • 2 tablespoons coconut oil, divided

Directions

  1. Heat a nonstick skillet over medium heat.
  2. Pour bread crumbs in to a shallow dish.
  3. Add 1 tablespoon of coconut oil to the pan and swirl to coat (or spray with oil to cover surface).
  4. Pat dry fish fillets. Then evenly spread mustard on both sides of each fillet. (A marinade brush works really well for this.
  5. Place each filet in the bread crumbs one at a time, pressing in the crumbs to stick on both sides.
  6. Place fish in skillet and cook for 2-4 minutes per side. Very thin fish only need 2 minutes per side. Thicker fish, like mahi, will need 3-4 minutes per side.
  7. Add the additional tablespoon of oil (or continue to spray the pan) when needed and finish cooking all filets.
  8. Serve immediately.

Note

  • Recipe provided by Jenna Braddock, R.D.N. and blogger at Make Healthy Easy.

Nutrition Information

Per serving: 269 kcal cal., 11 g fat (7 g sat. fat), 11 g carb., 1 g fiber, 24 g pro.. Percent Daily Values are based on a 2,000 calorie diet

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