2.25
8 ratings

Panko-Crusted Rockfish

Crunch without frying!
Fish

Shutterstock

Want crunch without frying? The Daily Meal has a way for you to achieve crispy skin. When you’re baking your fish in the oven, coat it with panko breadcrumbs — it will be as crispy as any piece of fried fish. 

4
Servings
419
Calories Per Serving

Ingredients

  • 4 rockfish fillets
  • 1 Tablespoon soy sauce
  • 1 Tablespoon grated ginger
  • 1 egg, beaten
  • 1 Cup panko breadcrumbs
  • 1/2 Cup all-purpose flour
  • 4 Tablespoons olive oil

Directions

Preheat the oven to 450 degrees F.

Season the rock fish with soy sauce and grated ginger. Coat the fish in flour, dip it in the egg, and coat with panko breadcrumbs.

Spray a baking sheet with cooking spray, place the panko-coated fish on it, and bake for 5 minutes.

 

 

 

Nutritional Facts
Servings4
Calories Per Serving419
Total Fat18g27%
Sugar0.6gN/A
Saturated3g14%
Cholesterol135mg45%
Protein40g80%
Carbs23g8%
Vitamin A25µg3%
Vitamin B123µg46%
Vitamin B60.4mg21.7%
Vitamin D7µg2%
Vitamin E3mg14%
Vitamin K8µg10%
Calcium65mg7%
Fiber1g3.9%
Folate (food)27µgN/A
Folate equivalent (total)68µg17%
Folic acid24µgN/A
Iron2mg10%
Magnesium60mg15%
Monounsaturated11gN/A
Niacin (B3)6mg28%
Phosphorus437mg62%
Polyunsaturated2gN/A
Potassium793mg23%
Riboflavin (B2)0.5mg28.9%
Sodium399mg17%
Thiamin (B1)0.2mg11.5%
Zinc1mg6.5%