Directions:
- Rinse fillets and pat dry. Use 3 shallow dishes to prepare your breading ingredients. In the first dish, mix the flour with 1/2 teaspoon seasoned salt or Essence and 1/4 teaspoon pepper. Break the eggs into the second dish and beat well. In the third dish, mix the panko with the remaining seasoned salt or Essence, pepper, and dried herbs.
- Heat 1/4-inch of oil in a large heavy skillet over medium-high heat. Bread each fillet by dipping first in the flour mix, then the eggs, then the panko, coating thoroughly with each layer. Place carefully in the hot oil. (Don't crowd the skillet; work in batches if needed.) Cook 2 to 4 minutes on each side (time will depend on the thickness of the fillets.) Serve immediately with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 499.62 Kcal (2092 kJ) | ||
| Calories from fat | 262.79 Kcal | ||
| % Daily Value* | |||
| Total Fat | 29.2g | 45% | |
|---|---|---|---|
| Cholesterol | 171.23mg | 57% | |
| Sodium | 1323.27mg | 55% | |
| Potassium | 545.68mg | 12% | |
| Total Carbs | 26.4g | 9% | |
| Sugars | 0.06g | 0% | |
| Dietary Fiber | 1.78g | 7% | |
| Protein | 31.62g | 63% | |
| Vitamin C | 1.2mg | 2% | |
| Iron | 3.7mg | 20% | |
| Calcium | 39.6mg | 4% | |
| Amount Per 100 g | |||
| Calories | 164.69 Kcal (690 kJ) | ||
| Calories from fat | 86.63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.63g | 45% | |
|---|---|---|---|
| Cholesterol | 56.44mg | 57% | |
| Sodium | 436.2mg | 55% | |
| Potassium | 179.88mg | 12% | |
| Total Carbs | 8.7g | 9% | |
| Sugars | 0.02g | 0% | |
| Dietary Fiber | 0.59g | 7% | |
| Protein | 10.42g | 63% | |
| Vitamin C | 0.4mg | 2% | |
| Iron | 1.2mg | 20% | |
| Calcium | 13.1mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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