Who doesn't love a recipe with four ingredients?! But what's even better, you don't have to use super messy frying pan to keep these fish crunchy; just use a good nonstick skillet and make sure you have a nice wide spatula to get under the fish for the all-important flip in the pan.
- 4 thin, white fish filets (like tilapia, cod or mahi)
- 1 cup panko bread crumbs
- 2 tablespoons dijon mustard
- 2 tablespoons coconut oil, divided
- Heat a nonstick skillet over medium heat.
- Pour bread crumbs in to a shallow dish.
- Add 1 tablespoon of coconut oil to the pan and swirl to coat (or spray with oil to cover surface).
- Pat dry fish fillets. Then evenly spread mustard on both sides of each fillet. (A marinade brush works really well for this.
- Place each filet in the bread crumbs one at a time, pressing in the crumbs to stick on both sides.
- 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.
- Add the additional tablespoon of oil (or continue to spray the pan) when needed and finish cooking all filets.
- Serve immediately.
- Recipe provided by Jenna Braddock, R.D.N. and blogger at Make Healthy Easy.
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