Panko Pan-Fried Fish Strips

Name: Panko Pan-Fried Fish Strips
Prep time: 20 min
Cook time: 20 min
Total time: 20 min
Yield: 4
Cuisine: Global
Ingredients: 0 teaspoons black pepper; 1 teaspoons garlic powder; 177 milliliters low-fat buttermilk; 2 Tbsps olive oil, divided; 355 milliliters panko (Japanese breadcrumbs); 1 teaspoons salt; 680 grams tilapia fillets, cut in half lengthwise

You can never have too many main course recipes, so give Panko Pan-Fried Fish Strips a try. This recipe serves 4. One portion of this dish contains roughly 39g of protein, 10g of fat, and a total of 318 calories. Head to the store and pick up salt, garlic powder, olive oil, and a few other things to make it today. To use up the panko you could follow this main course with the Panko Crusted Brownie Pie as a dessert. From preparation to the plate, this recipe takes about 20 minutes. It is a good option if you're following a pescatarian diet.

Instructions

Combine first 3 ingredients; sprinkle evenly over fish.

Ingredients you will need

Fish

Place buttermilk in a shallow dish.

Ingredients you will need

Buttermilk

Place panko in another shallow dish. Working with 1 piece of fish at a time, dip fish into buttermilk, and dredge in panko.

Ingredients you will need

Buttermilk

Panko

Fish

Dip

Heat a large nonstick skillet over medium-high heat.

Equipment you will use

Frying Pan

Add half of oil to pan; add half of fish. Reduce heat to medium; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Repeat procedure with remaining oil and fish.

Ingredients you will need

Fish

Cooking Oil

Equipment you will use

Frying Pan

Serve with: Dijon Green Beans

Ingredients you will need

Green Beans

Equipment

Frying Pan

Ingredients

Servings:

0teaspoons

black pepper 1teaspoons

garlic powder 177milliliters

low-fat buttermilk 2Tbsps

olive oil, divided 355milliliters

panko (Japanese breadcrumbs)1teaspoons

salt 680grams

tilapia fillets, cut in half lengthwise

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Pinot Grigio, Gruener Veltliner, and Pinot Noir are my top picks for Fish. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Zind-Humbrecht Calcaire Pinot Gris with a 4.7 out of 5 star rating seems like a good match. It costs about 46 dollars per bottle.