PANKO CRUSTED, LEMON PEPPER SWAI
We used Swai, but you could do this with any mild white fish that you enjoy. My favorites for this are swai, haddock and cod.
Provided by Amy H. @Meave
Categories Fish
Number Of Ingredients 11
Steps:
- Heat oil in large, deep skillet over medium high heat.
- While oil is heating, pat fish dry and sprinkle with salt & pepper to taste.
- Mix together salt, lemon pepper and old bay seasoning with panko crumbs.
- Dredge fish in flour, then dip in egg whites and roll in panko mixture.
- Fry in oil until browned and cooked through. About six minutes per side.
- Garnish with a lemon slice and some fresh parsley if desired and serve with a good tarter sauce.
PAN-FRIED SWAI FILLETS
My husband loves fish. Since I am allergic, I don't partake. Swai was on sale at the grocery so we picked some up. Since he has never tried it before, I decided to cook it in a familiar way for him. He devoured it. I served this with honeyed carrots and fried yellow squash.
Provided by Bonnie M. Goodwin
Time 1h
Yield 4
Number Of Ingredients 8
Steps:
- Combine red pepper flakes, seafood seasoning, garlic powder, salt, and pepper in a bowl. Spread corn meal into a shallow bowl. Season swai fish with red pepper flake mixture and press each fillet into cornmeal to coat. Wrap coated fillets in plastic wrap and refrigerate for 30 minutes.
- Heat oil in a skillet over medium heat. Unwrap fish and place in the hot oil; cook until browned, about 5 minutes per side. Add water, bring to a simmer, cover, and cook, flipping occasionally, until fish flakes easily with a fork, about 10 minutes.
Nutrition Facts : Calories 330.2 calories, Carbohydrate 28.7 g, Cholesterol 56.6 mg, Fat 14.9 g, Fiber 1.9 g, Protein 19.4 g, SaturatedFat 2.1 g, Sodium 238.8 mg, Sugar 0.9 g
OVEN BAKED SWAI
Steps:
- Preheat oven to 400 degrees F (200 degrees C).
- Place swai fish in a glass casserole dish and season with salt and black pepper.
- Heat olive oil in a large skillet over medium heat; cook and stir onion until softened, about 10 minutes. Add garlic and cook until fragrant, about 1 minute. Pour tomatoes over onion mixture; cook and stir until heated through, about 5 minutes. Spoon tomato mixture over fish.
- Bake in the preheated oven until fish flakes easily with a fork, about 20 minutes.
Nutrition Facts : Calories 260.4 calories, Carbohydrate 12.3 g, Cholesterol 56.6 mg, Fat 13.9 g, Fiber 2.6 g, Protein 18.9 g, SaturatedFat 2.5 g, Sodium 469.7 mg, Sugar 7.4 g
LEMON PEPPER PANKO CRUSTED FISH
The presentation for this recipe is really pretty. We love the flavor of this dish. The potato and Parmesan cheese in the breading were a nice addition along with the lemon Panko crumbs.
Provided by Patti Jagodzinski
Categories Seafood Appetizers
Time 30m
Number Of Ingredients 9
Steps:
- 1. I found lemon pepper panko crumbs at Wal-Mart Superfoods.
- 2. Place flour in a plastic bag, add salt and pepper to your liking, about a 1/2 tsp each. Add fish filets and shake to coat.
- 3. Mix egg with water in a dish, roll fish filets in egg mixture. Then roll in Panko crumbs, potato flakes and Parmesan cheese that have been mixed and placed in another dish.
- 4. Repeat back into egg mixture and then into panko crumbs once more.
- 5. Put olive oil in a fry pan and heat on medium high. Fry fish on each side for about 3 minutes or until fish are a nice golden brown and crunchy.
- 6. Remove to a plate and serve with tartar sauce and lemon wedges.
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