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Panko Panfried Fish Strips

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Panko Panfried Fish Strips
  • Prep 20 min
  • Total 20 min
  • Servings 4
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Enjoy these fish strips made using Progresso® bread crumbs – a tasty dinner that’s ready in just 20 minutes.
Updated Apr 1, 2013

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
Make With
Make With
Progresso Breadcrumbs

Steps

  • 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.

Nutrition

310 Calories, 9g Total Fat, 39g Protein, 18g Total Carbohydrate

Nutrition Facts

Serving Size: 1 Serving
Calories
310
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.
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