Pork Panko Crusted Fish

5 30 193
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Pork Panko Crusted Fish
Health Highlights

Ingredients


567 gm Atlantic Cod
2 medium Egg
15 gm Pork Panko
1 tsp Extra virgin olive oil
1 tsp Salt and pepper (to taste)

Instructions


  1. Crack eggs and beat with fork until yolks and whites mixed. Coat filets in egg wash. 
  2. Dip in pork panko until completely coated. 
  3. Add olive oil to pan and fry for 5-7 minutes each side or until fish is cooked through. 
  4. Serve!

Nutrition Facts

Per Portion

Calories 193
Calories from fat 63
Calories from saturated fat 9.9
Total Fat 7.0 g
Saturated Fat 1.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 1.8 g
Cholesterol 167 mg
Sodium 591 mg
Potassium 626 mg
Total Carbohydrate 0.2 g
Dietary Fiber 0.2 g
Sugars 0.2 g
Protein 32 g

Dietary servings

Per Portion


Meat 1.6
Meat Alternative 0.3

Energy sources


Pygal0%380.69336425316123107.2527393817195133%455.6295796273532150.500233872638967%304.72440014922375240.0959706304877833%67%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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