Crispy Herbed Fish Fillets

  • Prep Time 25 min
  • Total Time 25 min
  • Servings 4

Ingredients

Ingredients

1
lb flounder fillets (about 1/2 inch thick), cut into 4 serving pieces
2
eggs
1 1/4
cups Progresso™ panko crispy bread crumbs
1
teaspoon grated lemon peel
1
teaspoon dried marjoram leaves
1/2
teaspoon salt
1/4
teaspoon pepper
1/4
cup olive or vegetable oil

Directions

Directions

  • 1 Dry fish well on paper towels. In shallow dish, beat eggs with fork or wire whisk until well mixed. In another shallow dish, mix bread crumbs, lemon peel, marjoram, salt and pepper.
  • 2 In 12-inch nonstick skillet, heat 2 tablespoons of the oil over medium heat. Dip fish in eggs, then coat well with crumb mixture. Add about half of the fish in single layer to oil. Cook 3 to 4 minutes, carefully turning once, until outside is browned and crisp and fish flakes easily with fork.
  • 3 Remove cooked fish from skillet to plate; cover to keep warm. Repeat with remaining oil and fish.

Notes










Tips

Expert Tips

Panko, or Japanese bread crumbs, are coarser in texture than regular dry bread crumbs available in supermarkets. Once you try Progresso® panko crispy bread crumbs, you'll be hooked—they're crunchier and make a more attractive coating!

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
310
Calories from Fat
160
% Daily Value
Total Fat
17g
27%
Saturated Fat
3g
15%
Trans Fat
0g
Cholesterol
160mg
54%
Sodium
440mg
18%
Total Carbohydrate
14g
5%
Dietary Fiber
0g
0%
Sugars
0g
Protein
25g
% Daily Value*:
Vitamin A
4%
4%
Vitamin C
0%
0%
Calcium
4%
4%
Iron
6%
6%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 3 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.