Better ‘fried’ fish

Prep 5 min
Total 15 min
Makes 4 Servings

4

Ingredients

1/2 cup
panko bread crumbs
1/4 tsp
4
skin-on perch fillets, pin bones removed
1 tbsp
2
green onions, thinly sliced diagonally

Instructions

  • Stir panko with chili flakes and salt on a large plate. Make 3 deep cuts on skin of fillets. Rinse fish, pat dry, and coat on both sides with panko mixture.
  • Heat a large non-stick frying pan over medium. add oil and swirl to coat. add fish, skin-side up, and cook until golden, about 5 min. Flip and cook for another 3 min. Add onions during the last min of cooking and serve immediately.

Add a side of Mediterranean zucchini to round out the meal.

Nutrition

Calories 153, Protein 22 g, Carbohydrates 5 g, Fat 5 g, Sodium 191 mg.

Wine Pairings

Fish & dilled zucchini, Pair it with: A fruity white.
The St. Urban Vineyard has been integral to the establishment of riesling in Canada. This off-dry example hints at lime and orchard fruits on the nose, while the palate boasts zesty acidity, a natural with fish. Our pick: Vineland 2011 Elevation St. Urban Riesling, Ontario, $20.

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