Directions:
- Preheat oven to 450°. Soak fillets in buttermilk. Coat bottom of a 13- x 9-inch metal baking pan with 1 tablespoon of oil; set aside. Put panko on a plate; add salt and pepper, and mix well to combine.
- When oven is hot, pull fish from buttermilk; let it drain. Dredge still-wet fish in panko, patting to make sure panko adheres, then lay fillets in the prepared pan; drizzle with remaining 2 tablespoons oil.
- Bake fish in top third of oven for 8-15 minutes, depending on thickness of the fish; it will be crisp and golden on the outside and tender and opaque inside when done.
- Serve 1 fillet on each of 4 plates with lime wedges and 1/4 of new potatoes and ketchup.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 3147.7 Kcal (13179 kJ) | ||
| Calories from fat | 1024.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 113.86g | 175% | |
|---|---|---|---|
| Cholesterol | 437.55mg | 146% | |
| Sodium | 2487.27mg | 104% | |
| Potassium | 2833.42mg | 60% | |
| Total Carbs | 350.35g | 117% | |
| Sugars | 42.05g | 168% | |
| Dietary Fiber | 47.61g | 190% | |
| Protein | 215.04g | 430% | |
| Vitamin C | 7.4mg | 12% | |
| Iron | 23.8mg | 132% | |
| Calcium | 708.2mg | 71% | |
| Amount Per 100 g | |||
| Calories | 200.86 Kcal (841 kJ) | ||
| Calories from fat | 65.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.27g | 175% | |
|---|---|---|---|
| Cholesterol | 27.92mg | 146% | |
| Sodium | 158.72mg | 104% | |
| Potassium | 180.81mg | 60% | |
| Total Carbs | 22.36g | 117% | |
| Sugars | 2.68g | 168% | |
| Dietary Fiber | 3.04g | 190% | |
| Protein | 13.72g | 430% | |
| Vitamin C | 0.5mg | 12% | |
| Iron | 1.5mg | 132% | |
| Calcium | 45.2mg | 71% | |
* 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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