Panko Panfried Fish Strips

  • Prep Time 20 min
  • Total Time 20 min
  • Servings 4

Ingredients

Ingredients

1/2
teaspoon garlic powder
1/2
teaspoon salt
1/4
teaspoon pepper
4
tilapia fillets (1 1/2 lb), cut in half lengthwise
3/4
cup fat-free buttermilk
1 1/2
cups Progresso™ panko crispy bread crumbs
4 1/2
teaspoons olive oil

Directions

Directions

  • 1 Sprinkle garlic powder, salt and pepper evenly over fish. Place buttermilk and bread crumbs in separate shallow bowls. Dip fish strips, one at a time, in buttermilk, then coat with bread crumbs.
  • 2 In 12-inch nonstick skillet, heat 2 1/4 teaspoons of the oil over medium-high heat. Add 4 fish strips. Reduce heat to medium; cook 8 minutes, turning once, until fish flakes easily with fork. Remove from skillet to plate; cover to keep warm. Repeat with remaining 2 1/4 teaspoons oil and 4 fish strips.

Notes










Tips

 

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
310
% Daily Value
Total Fat
9g
0%
Saturated Fat
2g
0%
Sodium
490mg
0%
Total Carbohydrate
18g
0%
Dietary Fiber
1g
0%
Protein
39g
% Daily Value*:
Vitamin A
0%
0%
Vitamin C
0%
0%
Calcium
0%
0%
Iron
0%
0%
Exchanges:
1 Starch; 4 Very Lean Meat; 1 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.