Crispy Panko Fish with Orange Sesame Sauce

Dairy Free
Health score
13%
Crispy Panko Fish with Orange Sesame Sauce
50 min.
6
378kcal

Suggestions


Are you ready to elevate your lunch or dinner game with a dish that’s both delicious and visually stunning? Introducing our Crispy Panko Fish with Orange Sesame Sauce! This delightful recipe is perfect for those who crave a satisfying meal without the dairy, making it a fantastic option for various dietary preferences.

Imagine biting into perfectly crispy fish fillets, coated in golden panko breadcrumbs, paired with a vibrant and zesty orange sesame sauce that dances on your taste buds. The combination of fresh orange juice, agave nectar, and a hint of cayenne pepper creates a sweet and spicy flavor profile that complements the flaky white fish beautifully. Whether you choose cod, snapper, or halibut, each bite promises to be a burst of flavor.

Not only is this dish a feast for the senses, but it’s also quick to prepare, taking just 50 minutes from start to finish. With a total of 6 servings, it’s perfect for family dinners or gatherings with friends. Plus, the nutritional breakdown shows that it’s a balanced meal, with a good mix of protein, healthy fats, and carbohydrates.

So, gather your ingredients and get ready to impress your loved ones with this mouthwatering Crispy Panko Fish with Orange Sesame Sauce. It’s time to bring a taste of culinary adventure to your kitchen!

Ingredients

  • 0.3 cup agave nectar 
  • 0.3 tsp ground pepper (if spice sensitive, use just a pinch)
  • 0.3 tsp ground pepper 
  • 1.5 lb filets boneless skinless white firm
  • tsp cornstarch 
  • cup flour 
  • 0.8 tsp garlic powder 
  • 0.3 cup soy sauce low sodium
  • 0.5 cup orange juice freshly squeezed
  • 1.5 cups panko bread crumbs 
  • tbsp rice vinegar 
  • tsp salt 
  • 1.5 cups seltzer water 
  • tbsp sesame oil 
  • tbsp sesame seed 
  • servings vegetable oil for frying with a high smoke point (i prefer grapeseed)

Equipment

    Directions

    1. Save Recipe
    2. Print Recipe
    3. Crispy Panko Fish with Orange Sesame Sauce
    4. Fish Ingredients1 1/2 lb. boneless skinless white fish fillets - choose a firm white fish like cod, snapper or halibut1 1/2 cups seltzer water1 cup flour1 tbsp cornstarch1 tsp salt3/4 tsp garlic powder1/4 tsp cayenne pepper1 1/2 cups panko breadcrumbs3 tbsp sesame seeds
    5. Vegetable oil with a high smoke point for frying (I prefer grapeseed)Sauce Ingredients2 tsp cornstarch1/2 cup freshly squeezed orange juice1/3 cup agave nectar1/4 cup low sodium soy sauce2 tbsp sesame oil1 tbsp rice vinegar1/4 tsp cayenne (if spice sensitive, use just a pinch)
    6. Total Time: 50 Minutes
    7. Servings: 6-8
    8. Kosher Key: Pareve

    Nutrition Facts

    Calories378kcal
    Protein28.24%
    Fat28.02%
    Carbs43.74%

    Properties

    Glycemic Index
    49.33
    Glycemic Load
    14.21
    Inflammation Score
    -6
    Nutrition Score
    17.642608652944%

    Flavonoids

    Eriodictyol
    0.04mg
    Hesperetin
    2.47mg
    Naringenin
    0.44mg
    Myricetin
    0.01mg
    Quercetin
    0.05mg

    Nutrients percent of daily need

    Calories:377.85kcal
    18.89%
    Fat:11.62g
    17.87%
    Saturated Fat:1.78g
    11.12%
    Carbohydrates:40.81g
    13.6%
    Net Carbohydrates:38.82g
    14.12%
    Sugar:11.13g
    12.36%
    Cholesterol:48.76mg
    16.25%
    Sodium:955.53mg
    41.54%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:26.35g
    52.7%
    Selenium:50.34µg
    71.92%
    Phosphorus:329.26mg
    32.93%
    Vitamin B1:0.47mg
    31.35%
    Vitamin B3:5.07mg
    25.36%
    Manganese:0.47mg
    23.32%
    Folate:81.36µg
    20.34%
    Vitamin B6:0.4mg
    20.23%
    Magnesium:74.02mg
    18.5%
    Vitamin B12:1.08µg
    18.07%
    Potassium:629.28mg
    17.98%
    Vitamin B2:0.3mg
    17.76%
    Iron:3.02mg
    16.78%
    Vitamin C:13.66mg
    16.56%
    Copper:0.31mg
    15.3%
    Calcium:102.06mg
    10.21%
    Vitamin K:9.84µg
    9.37%
    Zinc:1.39mg
    9.29%
    Vitamin E:1.27mg
    8.5%
    Fiber:1.99g
    7.96%
    Vitamin D:1.02µg
    6.8%
    Vitamin B5:0.43mg
    4.26%
    Vitamin A:149.51IU
    2.99%