Panko Crusted Asparagus Recipe

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Panko Crusted Asparagus
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  1. Trim ends off asparagus and cut into 3rds (about 1 1/2 to 2 inches long).
  2. Blanch asparagus in slightly boiling, salted water for 2 to 3 minutes until it begins to get tender.
  3. Transfer to a bowl of ice water to stop the cooking. Then drain on a clean kitchen towel.
  4. Set out a breading station with 3 shallow bowls or pie pans.
  5. In the first add the flour seasoned with salt and pepper.
  6. In the second one whisk the eggs. You may add a touch of milk or water.
  7. In the third bowl add the panko.
  8. Heat about an inch of oil in a large skillet.
  9. Toss asparagus in flour, then egg, then panko.
  10. Fry until golden brown.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 141.97 Kcal (594 kJ)
Calories from fat 45.09 Kcal
% Daily Value*
Total Fat 5.01g 8%
Cholesterol 81.84mg 27%
Sodium 333.69mg 14%
Potassium 277.71mg 6%
Total Carbs 18.51g 6%
Sugars 2.27g 9%
Dietary Fiber 3.6g 14%
Protein 7.2g 14%
Vitamin C 6.8mg 11%
Iron 3.6mg 20%
Calcium 67.2mg 7%
Amount Per 100 g
Calories 78.99 Kcal (331 kJ)
Calories from fat 25.08 Kcal
% Daily Value*
Total Fat 2.79g 8%
Cholesterol 45.53mg 27%
Sodium 185.66mg 14%
Potassium 154.51mg 6%
Total Carbs 10.3g 6%
Sugars 1.26g 9%
Dietary Fiber 2g 14%
Protein 4g 14%
Vitamin C 3.8mg 11%
Iron 2mg 20%
Calcium 37.4mg 7%

* 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.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.5
  • 4

Good Points

  • low fat,
  • saturated fat free

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