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Panko Fried Fish and Smoky Chips

Panko Fried Fish and Smoky Chips

Nutrition Facts
  • cal. (kcal) 399
  • Makes: 4 servings
  • Yield: servings
  • Prep: 10 mins
  • Bake: 20 mins at 450°F
  • Cook: 6 mins
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Ingredients

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  • 1 pound (from a 2 lb bag) frozen straight-cut fries (such as Alexia 98% Fat-Free Smart Classics)
  • 1 teaspoon smoked paprika
  • 4 tilapia fillets (about 4 oz each)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 egg whites, lightly beaten
  • 1 cup whole wheat panko (such as Kikkoman)
  • 3 tablespoons canola oil
  • Lemon wedges for squeezing
  • Ketchup and tartar sauce (optional)

Directions

  1. Heat oven to 450 degrees . Place fries on an ungreased baking sheet in single layer. Bake at 450 degrees for 10 minutes. Sprinkle with smoked paprika and bake for an additional 8 to 10 minutes, until crispy, turning once.
  2. Meanwhile, season tilapia with 1/4 tsp of the salt and the black pepper. Dip in egg whites and coat with panko.
  3. Heat oil in a large nonstick skillet over medium-high heat. Add tilapia and cook for 2 to 3 minutes per side, until golden.
  4. Sprinkle tilapia with remaining 1/4 tsp salt. Serve with fries and lemon wedges. Accompany with ketchup and tartar sauce, if desired.

Nutrition Information for Panko Fried Fish and Smoky Chips

Servings Per Recipe: 4
PER SERVING: 399 cal., 15 g total fat (1 g sat. fat), 57 mg chol., 763 mg sodium, 39 g carb. (3 g fiber), 30 g pro.