Pan Toasted Fish
Pan toasted fish offers a crispy, flavorful crust with subtle hints of lemon and paprika, making it a delightful and healthy main dish. Perfect for seafood lovers and those seeking a quick, satisfying meal, it pairs well with vegetables or rice for a complete dinner.
Ingredients
Instructions
- Place fish in a shallow baking dish and cover with skim milk. Refrigerate for 1 hour.
- Drain and pat dry the fish fillets.
- Combine egg white and lemon juice in a shallow dish and set aside.
- Mix oat bran, paprika, and black pepper in a separate dish.
- Dip the fish fillets into the egg mixture, then coat with the oat mixture.
- Cook in vegetable oil in a nonstick skillet for 3 minutes on each side or until evenly browned.
Nutrition & Diet Analysis (per serving)
599
kcal
30% DV
Protein
Fat
Carbs
* % Daily Values based on a 2,000 calorie diet (FDA 2020).