Friday, April 15, 2011

Recipe for Panko Crusted Pan Fried Mahi-Mahi

Makes 2 servings, each approximately 322 calories, 12 grams fat, 16 grams carbs, 0 fiber, 36 grams protein;  8 WW Points+

Approximately 10 ounces mahi-mahi filet, washed and trimmed of bloodline, if any
½ cup Italian style panko
¼ cup egg whites
Salt and pepper to taste
Lemon wedges for serving
Canola or olive oil for pan frying, about a TBSP

Wash and dry fish, cut into 5 ounce portions. 
Heat oil in pan over med-high heat.
Salt and pepper fish, dip in egg whites then into panko to coat.
Place in hot pan and cook for 2 minutes, then turn heat to medium and turn fish over and cook approximately 3 additional minutes.  Don’t overcook, fish is done when it flakes as you push down on it with spatula (may be slightly translucent in middle which will continue cooking for a minute or so after removing from heat).
Squeeze lemon wedge over fish as it is served.