Crunchy Fish with Lemon Sauce

  • Yield: 6 servings

Ingredients

2pounds trout or catfish (mild fish)
Salt and pepper to taste
4tablespoons lemon juice, divided
1cup panko breadcrumbs
2tablespoons cornstarch
2tablespoons olive oil
1tablespoon butter
1/3cup fat-free chicken broth
1tablespoon chopped parsley

Instructions

  1. Place fish in a bowl and season with salt, pepper, and 2 tbs of lemon juice. Place breadcrumbs and cornstarch in a plastic bag, then add fish and shake thoroughly to coat.
  2. Heat oil over medium high heat in a large nonstick skillet then add fish. Cook for 4-5 minutes on each side and fish appears flaky in texture.
  3. Remove fish. Melt butter in pan then add chicken broth and remaining 2 tablespoons lemon juice, scraping pan of any bits to add flavor. Add parsley to mixture and heat for 2 minutes before drizzling over prepared fish and serving.

 

Nutritional Info *per serving

  • Calories 283
  • Fat 12g
  • Saturated Fat 3g
  • Cholesterol 94mg
  • Sodium 98mg
  • Carbohydrate 10g
  • Fiber 0g
  • Sugars 0g
  • Protein 32g
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