Skip Nav
How to Stop an Anxiety Attack
Healthy Living
The 1 Mindfulness Trick That Helps Me Control My Anxiety in Just a Few Minutes
Keto at Ruby Tuesday
Weight Loss
We've Got Your Friday Night Plans, and They Involve These Low-Carb Dishes at Ruby Tuesday
Is It OK to Take Allergy Pills to Fall Asleep?
Insomnia
Ever Taken an Allergy Pill to Fall Asleep? You Should Read This Important Warning
Healthy Eating Tips
I'm Lazy and a Horrible Cook, but I Still Manage to Meal Prep — Here's How I Do It
WW Pizza Dough Recipe
Healthy Recipes
This WW-Friendly Pizza Dough Only Has 2 Ingredients — Yes, Just 2!

Healthy Panko Fish Recipe

A Protein-Packed Fish Recipe That Only Takes 20 Minutes to Make

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.

Panko-Crusted Fish Recipe

From Lizzie Fuhr, POPSUGAR Fitness

Notes

This recipe calls for halibut, but tilapia or cod fillets are equally delicious using this simple preparation.

Healthy Panko Fish Recipe

Ingredients

  1. For the fish:
  2. Olive oil cooking spray
  3. 1 1/2 tablespoons Earth Balance spread, melted
  4. 1/4 cup lemon juice
  5. 1 teaspoon garlic powder
  6. 1/2 teaspoon kosher salt
  7. 1/2 cup panko breadcrumbs
  8. 2 small halibut fillets
  9. 1 tablespoon freshly chopped parsley
  1. For the kale salad:
  2. 2 cups chopped curly kale
  3. 1 teaspoon extra-virgin olive oil
  4. 1 tablespoon Dijon mustard
  5. 1 tablespoon lemon juice
  6. 1/2 tablespoon extra-virgin olive oil

Directions

  1. Preheat the oven to 375˚F. Spray a small baking dish with cooking spray.
  2. 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.
  3. Take one halibut fillet, and dip it in Earth Balance mixture. Flip the fillet and dip again so both sides are covered.
  4. Press the skinless side of the fillet into panko crumbs, then place the fish skin side down on prepared baking dish. Repeat with other fillet, then sprinkle both with fresh parsley.
  5. Place baking dish into the oven and cook for 13-15 minutes.
  6. 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 1 minute, and allow kale to sit for about 3 minutes.
  7. To make the dressing, mix Dijon, lemon juice, and 1/2 tablespoon extra-virgin olive oil. Add the dressing to kale and toss evenly.
  8. To serve, prepare a small bed of half the kale salad and place fish right on top. Enjoy immediately.



Source: Calorie Count

Nutrition

Calories per serving
442
From Our Partners
Is It OK to Take Allergy Pills to Fall Asleep?
Easy Meal-Prep Hacks
Instant Pot Prime Rib Recipe
Mindfulness Plan
What Drugs Interact With the Flu Shot?
Can Traveling Make You Constipated?
Lunya Silk Sleep Mask Review
Healthy Holiday Recipes
Funny Fitness Coffee Mugs
Expert Tips For Not Gaining Weight at the Holidays
Healthy Holiday Potluck Recipes
Kotex Sleek Tampons Recall 2018
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds