Main DishesSeptember 07, 2014
Calories
2017
Sodium
740mg
30% DV
Fat
145g
223% DV
Protein
16g
33% DV
Carbs
86g
29% DV
Fiber
7g
29% DV
Butter Olive Oil Panko Crusted Fish
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I had this amazing Butter Flavored Olive Oil and Cod. Now, what to do? I decided to coat the cod with Panko bread crumbs, herbs and fry in the oil. Then I took the drippings, added a few more ingredients, created a creamy sauce and served the fish on a bed of angel hair pasta. Oh my gosh, this Butter Olive Oil Panko Crusted Fish Dinner made a delicious dinner!
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For the Butter Olive Oil Panko Crusted Fish:
24 ounces Cod or 4 fillets (frozen or fresh)
5 to 6 tablespoons Butter Flavored Olive Oil, divided
2 egg whites
1/2 cup all-purpose flour
1 1/2 cups panko bread crumbs
2 teaspoons Italian seasoning
1/2 teaspoon salt (per bowl)
1/4 teaspoon black pepper (per bowl)
For the Lemon Sauce:
1 cup chicken stock or broth
1/2 cup white wine
juice of 1 lemon
1 garlic clove, minced
1 tablespoon capers, drained
1/4 cup parsley, chopped
1/2 cup heavy cream
1 tablespoon chives, chopped
24 ounces Cod or 4 fillets (frozen or fresh)
5 to 6 tablespoons Butter Flavored Olive Oil, divided
2 egg whites
1/2 cup all-purpose flour
1 1/2 cups panko bread crumbs
2 teaspoons Italian seasoning
1/2 teaspoon salt (per bowl)
1/4 teaspoon black pepper (per bowl)
For the Lemon Sauce:
1 cup chicken stock or broth
1/2 cup white wine
juice of 1 lemon
1 garlic clove, minced
1 tablespoon capers, drained
1/4 cup parsley, chopped
1/2 cup heavy cream
1 tablespoon chives, chopped
For the Butter Olive Oil Panko Crusted Fish:
Preheat oven to 350 degrees.
Line a cookie sheet with foil and spray with non stick cooking spray.
Add half the Butter Olive Oil to a large skillet on medium...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
2017
Sodium
740mg
30% DV
Fat
145g
223% DV
Protein
16g
33% DV
Carbs
86g
29% DV
Fiber
7g
29% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat45g227%
Polysaturated Fat18g114%
Monosaturated Fat81g507%
Cholesterol976mg327%
Sodium740mg30%
Potassium204mg5%
Protein16g33%
% DAILY VALUE*
Total Carbohydrate
Fiber7g29%
Sugar4g8%
Vitamin A164015IU3280%
Vitamin B62mg130%
Vitamin C6mg11%
Calcium57mg5%
Iron3mg17%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.