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Wednesday, April 20, 2011

Recipe for Panko Crusted Pan Fried Mahi-Mahi


Trying to provide you a fish recipe every week has been good for me-reminding me to be sure we eat fish at least once a week!  This recipe is so simple, yet the tenderness of the fish, the crispiness of the panko crust and the tang of the lemon create a real quality dish.  Try it, I promise you won't be disappointed.


Makes 2 servings, each approximately 322 calories, 12 grams fat, 16 grams carbs, 0 fiber, 36 grams protein;  8 WW Points+

Approximately 10 ounces mahi-mahi filet, washed and trimmed of bloodline, if any
½ cup Italian style panko
¼ cup egg whites
Salt and pepper to taste
Lemon wedges for serving
Canola or olive oil for pan frying, about a TBSP

Method:
Wash and dry fish, cut into 5 ounce portions. 
Set up containers with egg whites and panko.

Heat oil in pan over med-high heat.
Salt and pepper fish, dip in egg whites then into panko to coat.
Place in hot pan and cook for 2 minutes, then turn heat to medium and turn fish over and cook approximately 3 additional minutes. 

Don’t overcook, fish is done when it flakes as you push down on it with spatula (may be slightly translucent in middle which will continue cooking for a minute or so after removing from heat).
Squeeze lemon wedge over fish as it is served.

Are you eating fish regularly, and if not why?

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