Directions:
- Preheat over to 500 degrees. Heating at a higher tempeture for lower time keeps the fish moist- especially with milk.
- Clean fish well. Make sure to dry well. Cut into equal serving pieces.
- Place milk and breadcrumbs in seperate bowls.
- Soak fish in milk. This is the key to make it moist.
- Coat fish with panko breadcrumbs. Make sure to add seasoning to plain panko crumbs. I use oregano, pepper, ground mustard - and have added hot peppers (but I like a little spice in everything). The key is adding some seasoning to the Panko breadcrumbs.
- Spray a glass cooking dish with PAM.
- Place each coated filet in the glass dish.
- Drizzle lemon juice equally over fish.
- Melt butter in micowave.
- Drizzle melted butter over fish.
- Cook for 15 minutes.
- Enjoy.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 424.6 Kcal (1778 kJ) | ||
| Calories from fat | 238.79 Kcal | ||
| % Daily Value* | |||
| Total Fat | 26.53g | 41% | |
|---|---|---|---|
| Cholesterol | 123.45mg | 41% | |
| Sodium | 637.14mg | 27% | |
| Potassium | 434.47mg | 9% | |
| Total Carbs | 21.34g | 7% | |
| Sugars | 3.29g | 13% | |
| Dietary Fiber | 1.18g | 5% | |
| Protein | 23.81g | 48% | |
| Vitamin C | 3mg | 5% | |
| Vitamin A | 0.3mg | 9% | |
| Iron | 1.2mg | 7% | |
| Calcium | 94.5mg | 9% | |
| Amount Per 100 g | |||
| Calories | 129.09 Kcal (540 kJ) | ||
| Calories from fat | 72.6 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.07g | 41% | |
|---|---|---|---|
| Cholesterol | 37.53mg | 41% | |
| Sodium | 193.7mg | 27% | |
| Potassium | 132.09mg | 9% | |
| Total Carbs | 6.49g | 7% | |
| Sugars | 1g | 13% | |
| Dietary Fiber | 0.36g | 5% | |
| Protein | 7.24g | 48% | |
| Vitamin C | 0.9mg | 5% | |
| Vitamin A | 0.1mg | 9% | |
| Iron | 0.4mg | 7% | |
| Calcium | 28.7mg | 9% | |
* 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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