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Panko Panfried Fish Strips

Enjoy these fish strips made using Progresso® bread crumbs – a tasty dinner that’s ready in just 20 minutes.

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Prep Time 20 min
Total Time 20 min
Servings 4

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

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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.

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 310

% Daily Value

Total Fat: 9g; 9%
(Saturated Fat 2g, 2% ),
Sodium: 490mg; 490%;
Total Carbohydrate: 18g; 18%
(Dietary Fiber 1g 1% ),
Protein: 39g; 39%

% Daily Value*:

Vitamin A: 0%;
Vitamin C: 0%;
Calcium: 0%;
Iron: 0%;

Exchanges:

1 Starch; 4 Very Lean Meat; 1 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

REVIEWS & COMMENTS

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Posted 5/1/2013 9:39:01 PM REPORT ABUSE mamaoftabash said:

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Made this tonight along with some Italian green beans in garlic parmesan sauce and dinner was awesome. The family loved it. I will definitely be making this recipe again.

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