Panko Panfried Fish Strips

Health score
42%
Panko Panfried Fish Strips
20 min.
4
310kcal

Suggestions


Are you looking for a quick and delicious meal that will impress your family and friends? Look no further than these Panko Panfried Fish Strips! In just 20 minutes, you can whip up a delightful dish that’s perfect for lunch, dinner, or any time you crave something satisfying yet light. With a crispy panko coating and tender tilapia fillets, this recipe strikes the perfect balance between flavor and health.

Not only are these fish strips easy to prepare, but they also pack a punch in terms of nutrition. Each serving contains around 310 calories, making it a guilt-free option for those watching their intake. The combination of garlic powder, salt, and pepper enhances the natural taste of the fish, while the fat-free buttermilk ensures a moist and flavorful bite. Plus, the panko breadcrumbs provide that irresistible crunch that everyone loves!

Whether you’re serving them as a main course or as a fun finger food for a gathering, these Panko Panfried Fish Strips are sure to be a hit. Pair them with a fresh salad or your favorite dipping sauce for an extra touch. So, roll up your sleeves and get ready to enjoy a delightful meal that’s both quick to make and bursting with flavor!

Ingredients

  • 0.5 teaspoon garlic powder 
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper 
  • 1.5 lb tilapia cut in half lengthwise
  • 0.8 cup nonfat buttermilk fat-free
  • 1.5 cups panko bread crumbs crispy
  • 4.5 teaspoons olive oil 

Equipment

  • bowl
  • frying pan

Directions

  1. Sprinkle garlic powder, salt and pepper evenly over fish.
  2. Place buttermilk and bread crumbs in separate shallow bowls. Dip fish strips, one at a time, in buttermilk, then coat with bread crumbs.
  3. In 12-inch nonstick skillet, heat 2 1/4 teaspoons of the oil over medium-high heat.
  4. Add 4 fish strips. Reduce heat to medium; cook 8 minutes, turning once, until fish flakes easily with fork.
  5. Remove from skillet to plate; cover to keep warm. Repeat with remaining 2 1/4 teaspoons oil and 4 fish strips.

Nutrition Facts

Calories310kcal
Protein50.4%
Fat25.04%
Carbs24.56%

Properties

Glycemic Index
9.25
Glycemic Load
0.03
Inflammation Score
-4
Nutrition Score
18.508260919105%

Flavonoids

Luteolin
0.01mg

Nutrients percent of daily need

Calories:310.36kcal
15.52%
Fat:8.59g
13.22%
Saturated Fat:1.89g
11.81%
Carbohydrates:18.95g
6.32%
Net Carbohydrates:17.87g
6.5%
Sugar:3.62g
4.03%
Cholesterol:85.94mg
28.65%
Sodium:584.99mg
25.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.9g
77.8%
Selenium:76.87µg
109.81%
Vitamin B12:2.77µg
46.1%
Vitamin B3:8.14mg
40.68%
Vitamin D:5.27µg
35.15%
Phosphorus:328.04mg
32.8%
Vitamin B1:0.29mg
19.27%
Folate:65.1µg
16.27%
Potassium:564.03mg
16.12%
Vitamin B6:0.31mg
15.47%
Manganese:0.29mg
14.5%
Magnesium:56.11mg
14.03%
Vitamin B2:0.2mg
11.68%
Iron:2.1mg
11.67%
Vitamin B5:0.96mg
9.57%
Copper:0.19mg
9.44%
Vitamin E:1.35mg
9%
Calcium:65.03mg
6.5%
Vitamin K:6.78µg
6.46%
Zinc:0.9mg
6.01%
Fiber:1.08g
4.31%