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Pan-Fried Fish Fillets

Serves 4

Ingredients: 
  • 1 1/2 cups unseasoned store-bought bread crumbs or panko
  • Salt, to taste
  • 1/2 teaspoon pepper
  • 1/4 cup chopped chives
  • 2 egg whites
  • 4 fish fillets (sole/haddock/etc)
  • 5 Tablespoons Olive Oil
  • 3 Tablespoons butter

Instructions: 
  • Place bread crumbs, 1 teaspoon salt, pepper and chives in shallow bowl or pie plate.  Stir to combine. 
  • Whisk the egg whites in another shallow bowl until foamy.
  • Season fish lightly with salt and pepper.  Line a baking sheet with waxed paper and place a pan in a 200F oven to preheat. 
  • Heat large skillet over med-high heat.  Dip fish fillets into egg mixture, then crumb mixture.  Set aside on lined baking sheet.
  • Place 3 Tablespoons of olive oil and butter in hot skillet.  Once butter has stopped foaming, place fillets in the skillet.  
  • Cook for 60-90 seconds or until dark golden brown.  Flip and cook on other side until dark golden brown.  
  • Remove and place on warm pan in the oven.  Repeat with the rest of the fillets, adding the remaining 2 Tablespoons olive oil if you need to do a 2nd batch.  
  • Serve immediately. 

Nutrition Info Per Serving: 
Calories 490.4
Total Fat 29.1 g
Saturated Fat 8.6 g
Polyunsaturated Fat 3.9 g
Monounsaturated Fat 15.3 g
Cholesterol 86.2 mg
Sodium 459.3 mg
Potassium 423.3 mg
Total Carbohydrate 29.3 g
Dietary Fiber 1.8 g
Sugars 2.6 g
Protein 27.9 g
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