Panko Fried Fish and Smoky Chips
- cal. (kcal) 399
- Makes: 4 servings
- Yield: servings
- Prep: 10 mins
- Bake: 20 mins at 450°F
- Cook: 6 mins
(from a 2 lb bag) frozen straight-cut fries (such as Alexia 98% Fat-Free Smart Classics)
tilapia fillets (about 4 oz each)
egg whites, lightly beaten
whole wheat panko (such as Kikkoman)
Lemon wedges for squeezing
Ketchup and tartar sauce (optional)
- 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.
- Meanwhile, season tilapia with 1/4 tsp of the salt and the black pepper. Dip in egg whites and coat with panko.
- Heat oil in a large nonstick skillet over medium-high heat. Add tilapia and cook for 2 to 3 minutes per side, until golden.
- 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 ChipsServings 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.