Crispy Herbed Fish Fillets

Dairy Free
Health score
7%
Crispy Herbed Fish Fillets
25 min.
4
306kcal

Suggestions


Are you ready to elevate your lunch or dinner with a dish that's not only delicious but also dairy-free? Look no further than these Crispy Herbed Fish Fillets! Perfectly golden and packed with flavor, this recipe is a delightful way to enjoy the delicate taste of flounder while keeping your meal light and healthy.

In just 25 minutes, you can whip up a satisfying main course that serves four, making it ideal for family dinners or casual gatherings with friends. The combination of panko bread crumbs, fresh lemon peel, and aromatic marjoram creates a crunchy coating that perfectly complements the tender fish inside. Each bite is a harmonious blend of textures and flavors that will leave your taste buds dancing.

Not only is this dish quick to prepare, but it also boasts a balanced caloric profile, with 306 calories per serving. With a protein content of over 25%, it’s a fantastic option for those looking to maintain a healthy diet without sacrificing taste. Whether you serve it alongside a fresh salad or your favorite roasted vegetables, these Crispy Herbed Fish Fillets are sure to impress and satisfy. Dive into this culinary adventure and enjoy a meal that’s as nutritious as it is delicious!

Ingredients

  • lb sushi-grade yellowtail flounder cut into 4 serving pieces ( 1/)
  •  eggs 
  • 1.3 cups panko bread crumbs crispy
  • teaspoon lemon zest grated
  • teaspoon marjoram dried
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper 
  • 0.3 cup vegetable oil 

Equipment

  • frying pan
  • paper towels
  • whisk

Directions

  1. Dry fish well on paper towels. In shallow dish, beat eggs with fork or wire whisk until well mixed. In another shallow dish, mix bread crumbs, lemon peel, marjoram, salt and pepper.
  2. In 12-inch nonstick skillet, heat 2 tablespoons of the oil over medium heat. Dip fish in eggs, then coat well with crumb mixture.
  3. Add about half of the fish in single layer to oil. Cook 3 to 4 minutes, carefully turning once, until outside is browned and crisp and fish flakes easily with fork.
  4. Remove cooked fish from skillet to plate; cover to keep warm. Repeat with remaining oil and fish.

Nutrition Facts

Calories306kcal
Protein25.56%
Fat56.17%
Carbs18.27%

Properties

Glycemic Index
8
Glycemic Load
0.02
Inflammation Score
-3
Nutrition Score
13.350434741248%

Nutrients percent of daily need

Calories:305.96kcal
15.3%
Fat:18.91g
29.09%
Saturated Fat:3.49g
21.84%
Carbohydrates:13.83g
4.61%
Net Carbohydrates:12.89g
4.69%
Sugar:1.27g
1.41%
Cholesterol:132.87mg
44.29%
Sodium:551.1mg
23.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.36g
38.72%
Selenium:41.65µg
59.51%
Phosphorus:360.59mg
36.06%
Vitamin B12:1.54µg
25.71%
Vitamin K:26.83µg
25.56%
Vitamin D:3.62µg
24.1%
Vitamin B1:0.22mg
14.37%
Vitamin E:2.08mg
13.85%
Vitamin B3:2.44mg
12.22%
Vitamin B2:0.2mg
11.73%
Manganese:0.21mg
10.62%
Folate:36.23µg
9.06%
Vitamin B6:0.17mg
8.64%
Iron:1.54mg
8.54%
Magnesium:31.5mg
7.87%
Calcium:72.35mg
7.23%
Potassium:251.45mg
7.18%
Vitamin B5:0.65mg
6.54%
Zinc:0.92mg
6.15%
Copper:0.09mg
4.39%
Fiber:0.94g
3.75%
Vitamin A:159.17IU
3.18%