PANKO-CRUSTED FISH SERVED OVER KALE
After a tough strength-training session or long run, protein is necessary to help your body recover. Before your hunger overwhelms you that protein-packed meal needs to come together quickly. This fresh and delicious fish dinner takes less than 20 minutes from prep to plating, but the best part is one serving offers more than 36 grams of protein. Learn how to cook this perfect post-workout recipe
Provided by MamaCoop
Categories Lunch/Snacks
Time 50m
Yield 2 serving(s)
Number Of Ingredients 13
Steps:
- Preheat the oven to 375?F. Spray a small baking dish with cooking spray.
- In a small dish, whisk melted Earth Balance, lemon juice, garlic powder, and salt well. In a separate dish, make an even layer of panko breadcrumbs.
- Take one fish filet, and dip it in Earth Balance mixture. Flip the filet and dip again so both sides are covered.
- Press the skinless side of the filet into panko crumbs, then place the fish skin side down on prepared baking dish. Repeat with other filet, then sprinkle both with fresh parsley.
- Place baking dish into the oven and cook for 13 to 15 minutes.
- While that's cooking, start the salad. Lightly drizzle chopped.
- kale with extra-virgin olive oil, and massage kale with your hands. Keep massaging for one minute, and allow kale to sit for about three minutes.
- To make the dressing, mix Dijon, lemon juice, and 1/2 tablespoon extra-virgin olive oil. Add the dressing to kale and toss evenly.
- To serve, prepare a small bed of half the kale salad and place fish right on top. Enjoy immediately.
PANKO-CRUSTED FISH
Make and share this Panko-Crusted Fish recipe from Food.com.
Provided by spacholl
Categories Lunch/Snacks
Time 20m
Yield 6 serving(s)
Number Of Ingredients 9
Steps:
- Heat oil in large skillet over medium heat.
- Season fish with essence.
- Salt and pepper.
- Put flour in shallow dish. Set aside.
- Add eggs to milk in bowl and whisk to combine. Set aside.
- Place bread crumbs in 3rd shallow dish.
- Dredge each fillet in flour, shake off excess, coat in egg wash, press into crumbs coating evenly.
- Fry fish in hot oil until golden brown; about 2-3 minutes on first side and 1-2 minutes on second side.
More about "panko crusted fish served over kale recipes"
PANKO CRUSTED ROCKFISH (EASY!) / THE GRATEFUL GIRL COOKS!
Web Sep 2, 2019 Pan-Sear The Panko Crusted Rockfish Heat oil in a large skillet on medium heat until very hot, but not smoking. Carefully place …
From thegratefulgirlcooks.com
Reviews 8Category Entree-SeafoodCuisine AmericanTotal Time 18 mins
From thegratefulgirlcooks.com
Reviews 8Category Entree-SeafoodCuisine AmericanTotal Time 18 mins
- In a small bowl, combine the garlic powder, onion powder, salt, pepper, Italian seasoning, paprika and dried parsley. Pat the rockfish fillets dry, using paper towels. Sprinkle one side of the fish with the seasoning mix, dividing it equally between both pieces of fish.
- Place panko crumbs onto a dinner sized plate and spread them out. Place fish, one fillet at a time, onto the panko crumbs. Press down, to cover the bottom with the crumbs. Turn the fillet over and coat the other side with crumbs, as well. Pat them into the fish with your hands to make the crumbs adhere to the surface as much as possible. Set fish aside and repeat with other fillet.
- Heat oil in a large skillet on medium heat until very hot, but not smoking. Carefully place fish into the hot oil, SEASONED SIDE DOWN. You should hear it sizzle when it goes into the skillet. Do not move the fish after it hits the skillet. Cook for approximately 4 minutes, until you see the outside bottom edges of the rockfish browning. Once well browned and crusty, carefully turn each fillet to the other side, using a spatula. Cook the second side for about 4 minutes, until fish is cooked through and flakes easily. Transfer the fish to serving plate once done, and enjoy!
RECIPE: PARMESAN & PANKO-CRUSTED COD WITH ROASTED …
Web Up to 20% cash back Jul 6, 2020 1 Prepare the ingredients. Place an oven rack in the center of the oven, then preheat to 450°F. Wash and dry the fresh …
From
4/5 (7.1K)Total Time 45 minsCuisine AmericanCalories 400 per serving
From
4/5 (7.1K)Total Time 45 minsCuisine AmericanCalories 400 per serving
21 BEST COD RECIPES & IDEAS | EASY COD RECIPES - FOOD …
Web Dec 20, 2022 The air fryer. We season the breadcrumb coating with Pecorino Romano and seafood seasoning, adding just a spritz of oil to …
From foodnetwork.com
Author By
From foodnetwork.com
Author By
BAKED PANKO-CRUSTED FISH FILLETS RECIPE - THE SPRUCE EATS
Web Dec 21, 2022 Cut the fish fillets into 6-ounce portions. Sprinkle both sides of the fish pieces with salt and freshly ground black pepper. In a wide bowl, combine the panko breadcrumbs and parsley. Put the flour in another …
From thespruceeats.com
From thespruceeats.com
CRUNCHY PANKO CRUMB-CRUSTED BAKED FISH - FOOD CHANNEL
Web Oct 20, 2016 1 tablespoon minced fresh parsley (optional) 1/4 teaspoon paprika 1/2 cup melted butter Preparation 1Preheat oven to 375°F. 2Drain thawed fillets and pat dry; arrange on baking pan sprayed lightly with …
From foodchannel.com
From foodchannel.com
CRISPY PANKO FISH RECIPE - MOMSDISH
Web Oct 25, 2022 Combine parmesan, flour, panko bread crumbs, salt, and pepper in a shallow dish. In a separate bowl, whisk the egg and milk together. Slice the fish into big chunks. Dip the fish fillets into the egg …
From momsdish.com
From momsdish.com
PANKO CRUSTED COD | 20-MINUTE RECIPE | FOODESS
Web Mar 10, 2023 Mix melted butter with panko bread crumbs until evenly blended. Top the fish with the panko crumbs and bake it for 10-15 minutes until 125ºF internal …
From foodess.com
5/5 (11)Calories 170 per servingCategory Dinner, Lunch
From foodess.com
5/5 (11)Calories 170 per servingCategory Dinner, Lunch
PANKO-CRUSTED WHITEFISH (OVEN-BAKED) - BIG DELICIOUS LIFE
Web Jun 6, 2021 Method. Preheat the oven to 425°F. Line a baking sheet with aluminum foil. Pat the Whitefish filets dry with paper towels then lay them, skin side down, on the …
From bigdeliciouslife.com
4.9/5 (17)Total Time 20 minsCategory MainsCalories 462 per serving
From bigdeliciouslife.com
4.9/5 (17)Total Time 20 minsCategory MainsCalories 462 per serving
PESTO PANKO CRUSTED FISH - A BAKED BREADED FISH RECIPE | NOT …
Web Aug 22, 2014 For the panko crust: Preheat oven to 425F/220C. Spread panko in a thin layer on a baking sheet. Transfer to the oven and toast for 5 minutes or until panko is …
From notenoughcinnamon.com
From notenoughcinnamon.com
20+ DINNER RECIPES WITH PANKO BREADCRUMBS - EATINGWELL
Web Feb 25, 2021 Panko breadcrumbs (aka Japanese-style breadcrumbs) make the perfect coating on proteins like fish, pork and chicken. Recipes like Panko- & Parmesan …
From eatingwell.com
From eatingwell.com
PANKO-CRUSTED FISH SANDWICHES | COOK SMARTS
Web Heat a skillet or griddle over medium-high heat. Add second part of cooking oil and then cook fish on each side for ~4 minutes, until panko is golden and fish is opaque when …
From mealplans.cooksmarts.com
From mealplans.cooksmarts.com
HERB PANKO BAKED FISH RECIPE | MY EVERYDAY TABLE
Web Pre-heat oven to 400 degrees F. Line a baking sheet with foil. In a small bowl, combine bread crumbs, parsley, and olive oil. Stir to combine. Place fish onto foil. Top with pat of …
From myeverydaytable.com
From myeverydaytable.com
PARMESAN & PANKO-CRUSTED COD - BLUE APRON
Web Up to 20% cash back 2 Start the squash: Line a sheet pan with foil. Place the squash pieces on the foil; drizzle with 1 teaspoon of olive oil and season with salt, pepper, and the remaining …
From
From
PANKO BAKED COD | THE RUSTIC FOODIE®
Web Feb 15, 2022 Heat oven to 375 degrees Fahrenheit. Pour 2 Tbsp. olive oil onto a large baking sheet and spread the oil evenly over the surface of the pan. Completely thaw 2 …
From therusticfoodie.com
From therusticfoodie.com
PARMESAN CRUSTED BAKED WHITE FISH - THE LEMON BOWL®
Web Pre-heat oven to 425 degrees and line baking sheet with foil. Spray with cooking spray and place fish fillets on top. In a small bowl, use a fork to mix together all remaining …
From thelemonbowl.com
From thelemonbowl.com
PANKO-CRUSTED BAKED HADDOCK RECIPE - THE SPRUCE EATS
Web Apr 7, 2023 1 1/2 cups panko breadcrumbs 3 tablespoons finely chopped fresh parsley 2 large eggs 3 tablespoons mayonnaise 1 1/2 teaspoons Creole seasoning, or a similar …
From thespruceeats.com
From thespruceeats.com
WHAT TO SERVE WITH COD (50+ BEST SIDE DISH RECIPES)
Web Apr 21, 2023 Simple Steamed Asparagus Recipe - A simple side dish with a few fresh ingredients and ready in only 10 minutes! 9. Honey Glazed Carrots - Sweet carrots with a …
From cucinabyelena.com
From cucinabyelena.com
PANKO CRUSTED FISH - HERBS & FLOUR
Web Instructions. Preheat oven to 400F and line a baking sheet with parchment paper or foil. In a small bowl, mix the panko bread crumbs, olive oil, melted butter, dried dill and salt and …
From herbsandflour.com
From herbsandflour.com
BEST PANKO CRUSTED FISH SERVED OVER KALE 219827 RECIPES
Web Repeat with the remaining fish. Arrange the crumb-coated fish on the prepared baking sheet. Bake for about 16 to 20 minutes, or until the fish flakes easily with a fork. The …
From alicerecipes.com
From alicerecipes.com
HEALTHY PANKO FISH RECIPE | POPSUGAR FITNESS
Web Sep 9, 2015 Directions Preheat the oven to 375˚F. Spray a small baking dish with cooking spray. In a small dish, whisk melted Earth Balance, lemon juice, garlic powder, and salt …
From popsugar.com
From popsugar.com
10 BEST PANKO CRUSTED FISH RECIPES | YUMMLY
Web Apr 15, 2023 The Best Panko Crusted Fish Recipes on Yummly | Panko-crusted Fish Tacos With Kiwifruit Salsa, Panko Crusted Fish With Ginger Rice Salad, Panko …
From yummly.com
From yummly.com
CRISPY FISH TACOS WITH CILANTRO RANCH SLAW
Web Apr 23, 2023 In a small bowl, combine remaining listed ingredients – sour cream, buttermilk, mayonnaise, garlic, lime juice, & cumin. Season with ½ teaspoon kosher salt …
From playswellwithbutter.com
From playswellwithbutter.com
CRISPY MISO-BUTTER FISH WITH ASPARAGUS RECIPE | BON APPéTIT
Web May 9, 2021 Step 1. Place a rack in upper third of oven and preheat to 400°. Line a rimmed baking sheet with foil. Line up 1½ lb. asparagus on a cutting board and trim …
From bonappetit.com
From bonappetit.com
#weeknight #60-minutes-or-less #time-to-make #course #main-ingredient #preparation #occasion #for-1-or-2 #lunch #main-dish #seafood #easy #dinner-party #fish #freshwater-fish #saltwater-fish #cod #halibut #tilapia #brunch #number-of-servings
You'll also love