Fish

Pan-fried Panko-spanko fishy is for Dinner.

Pan-fried Panko-spanko fishy takes 20 minutes to prepare.

Pan-fried Panko-spanko fishy takes 5 minutes to cook.

Pan-fried Panko-spanko fishy makes 4 servings.

The ingredients for Pan-fried Panko-spanko fishy are:

1/4 c. organic all-purpose flour
8 Whiting fish fillets, thawed
1 c. - 1 1/2 c. Panko seasoned bread crumbs
1 organic brown egg
1 - 2 Tbsp. liquid egg whites
1/4 c. 1% organic milk
Canola oil

Here is how you make Pan-fried Panko-spanko fishy:

Place flour in air-tight plastic bag (I use a bread bag). Place 2 fillets in bag, fill with air and shake to dredge fish with flour. Mix egg and milk in a wide bowl or soup plate, and put Panko crumbs in another wide bowl or plate. Dip each fillet in egg & milk , then transfer to Panko and coat with crumbs, turning over to ensure coverage.Repeat dredging, dipping, coating operation until all fillets are coated. You may need to add a bit more Panko to finish all the fillets. Pour about 1/8" of canola oil in a cast-iron skillet, heat pan over medium flame. When oil is hot, fry 1-3 fillets at a time, about 3 minutes on the 1st side, 2 minutes after turning. Important: after you place the fish in the hot oil, do NOT move them until one side is finished cooking, otherwise you'll lose all the coating. You can keep the fish warm in a low (200? F) oven on a paper-towel covered baking sheet. Makes 4 6-oz. servings (2 fillets)Number of Servings: 4Recipe submitted by SparkPeople user CASTERINASPELL.

The nutritional information for Pan-fried Panko-spanko fishy is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 351.0

• Total Fat: 11.1 g
• Cholesterol: 175.6 mg
• Sodium: 552.4 mg
• Total Carbs: 21.2 g
• Dietary Fiber: 0.9 g
• Protein: 39.3 g