Best Panko Crusted Fish Served Over Kale Recipes

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PANKO-CRUSTED FISH SERVED OVER KALE



Panko-Crusted Fish Served over Kale image

After a tough strength-training session or long run, protein is necessary to help your body recover. Before your hunger overwhelms you that protein-packed meal needs to come together quickly. This fresh and delicious fish dinner takes less than 20 minutes from prep to plating, but the best part is one serving offers more than 36 grams of protein. Learn how to cook this perfect post-workout recipe

Provided by MamaCoop

Categories     Lunch/Snacks

Time 50m

Yield 2 serving(s)

Number Of Ingredients 13

olive oil flavored cooking spray
1 1/2 tablespoons unsalted butter, melted
1/4 cup lemon juice
1 teaspoon garlic powder
1/2 teaspoon kosher salt
1/2 cup panko breadcrumbs
2 small halibut (this recipe calls for halibut, but tilapia, halibut or cod fish fillet, are equally delicious using ) or 2 small cod fish fillets (this recipe calls for halibut, but tilapia, halibut or cod fish fillet, are equally delicious using )
1 tablespoon freshly chopped fresh parsley
2 cups chopped curly kale
1 teaspoon extra virgin olive oil
1 tablespoon Dijon mustard
1 tablespoon lemon juice
1/2 tablespoon extra virgin olive oil

Steps:

  • Preheat the oven to 375?F. Spray a small baking dish with cooking spray.
  • In a small dish, whisk melted Earth Balance, lemon juice, garlic powder, and salt well. In a separate dish, make an even layer of panko breadcrumbs.
  • Take one fish filet, and dip it in Earth Balance mixture. Flip the filet and dip again so both sides are covered.
  • Press the skinless side of the filet into panko crumbs, then place the fish skin side down on prepared baking dish. Repeat with other filet, then sprinkle both with fresh parsley.
  • Place baking dish into the oven and cook for 13 to 15 minutes.
  • While that's cooking, start the salad. Lightly drizzle chopped.
  • kale with extra-virgin olive oil, and massage kale with your hands. Keep massaging for one minute, and allow kale to sit for about three minutes.
  • To make the dressing, mix Dijon, lemon juice, and 1/2 tablespoon extra-virgin olive oil. Add the dressing to kale and toss evenly.
  • To serve, prepare a small bed of half the kale salad and place fish right on top. Enjoy immediately.

PANKO-CRUSTED FISH



Panko-Crusted Fish image

Make and share this Panko-Crusted Fish recipe from Food.com.

Provided by spacholl

Categories     Lunch/Snacks

Time 20m

Yield 6 serving(s)

Number Of Ingredients 9

1/2 cup vegetable oil
1 1/2 lbs fish fillets
4 teaspoons Emeril's Original Essence (creole spice)
1/2 teaspoon salt
1/2 teaspoon pepper
3/4 cup flour
2 large eggs
6 tablespoons milk
1 1/2 cups breadcrumbs (panko or other)

Steps:

  • Heat oil in large skillet over medium heat.
  • Season fish with essence.
  • Salt and pepper.
  • Put flour in shallow dish. Set aside.
  • Add eggs to milk in bowl and whisk to combine. Set aside.
  • Place bread crumbs in 3rd shallow dish.
  • Dredge each fillet in flour, shake off excess, coat in egg wash, press into crumbs coating evenly.
  • Fry fish in hot oil until golden brown; about 2-3 minutes on first side and 1-2 minutes on second side.

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