Lemon Pepper Panko Crusted Fish

JUST A PINCH
10Ingredients
30Minutes
220Calories

Ingredients

US|METRIC
  • 6 filets (medium haddock, cod filets, or other firm white fish)
  • 1 large egg (beaten)
  • 1 tablespoon water
  • 1 cup panko crumbs (lemon pepper)
  • 1/4 cup instant potato flakes
  • 1/4 cup Parmesan cheese (grated)
  • olive oil (for frying, 1/4 inch depth)
  • flour (enough, for dredging fish filets)
  • salt
  • pepper
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    NutritionView More

    220Calories
    Sodium18% DV440mg
    Fat17% DV11g
    Protein16% DV8g
    Carbs7% DV22g
    Fiber8% DV2g
    Calories220Calories from Fat100
    % DAILY VALUE
    Total Fat11g17%
    Saturated Fat3g15%
    Trans Fat
    Cholesterol75mg25%
    Sodium440mg18%
    Potassium140mg4%
    Protein8g16%
    Calories from Fat100
    % DAILY VALUE
    Total Carbohydrate22g7%
    Dietary Fiber2g8%
    Sugars1g2%
    Vitamin A4%
    Vitamin C8%
    Calcium15%
    Iron10%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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