Panko-Crusted Oven-"Fried" Fish
22 mins (prep 10, cooking 12)
14 ingredients
makes 4 servings (serving size: 6 ounces fish plus 6 ounces potatoes with ketchup)
Get the delicious flavor of fried fish without all the unhealthy fat in this oven-fried fish entree. 

Categories:  5-ingredients-or-less , entertaining , kid--friendly , bake , fish , family , health , quick~easy , main-dishes ,
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Serving Size (104.71 g)
Servings 4
Amount per Serving
Calories 136.35 Calories from Fat 107.28
% Daily Value *
Total Fat 11.92g 73.36%
Saturated Fat 2.04g 40.87%
Trans Fat 0.0g %
Cholesterol 3.67mg 4.9%
Sodium 465.59mg 77.6%
Total Carbohydrate 4.79g 6.39%
Dietary Fiber 0.16 g 2.49%
Sugars 4.4 g %
Protein 3.11g 24.84%
Vitamin A 46.55IU% Vitamin C 0.92mg%
Calcium 109.6mg% Iron 0.17mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
thick whitefish fillets, lime wedges, new potatoes, chipotle ketchup