Best 2 Panko Crusted Fish Served Over Kale Recipes
Indulge in a culinary symphony of flavors with our tantalizing Panko-Crusted Fish, a delectable dish that marries the crispy crunch of panko breadcrumbs with the tender, flaky texture of fish. Served majestically atop a bed of sautéed kale, this seafood delight is a symphony of textures and flavors, offering a harmonious balance of crispy, flaky, and succulent bites. Accompanying this main course are a selection of delectable recipes, including a refreshing cucumber salad that adds a crisp, cooling element to the meal. A flavorful lemon-herb sauce provides a tangy and aromatic accent, enhancing the natural flavors of the fish. Rounding out the culinary experience is a rich and creamy tartar sauce, adding a creamy, tangy dimension to each bite. Prepare to embark on a culinary journey like no other as you explore the symphony of flavors in this Panko-Crusted Fish extravaganza.
Check out the recipes below so you can choose the best recipe for yourself!
PAN-ROASTED FISH FILLETS WITH HERB BUTTER
A blast of heat in a cast-iron pan and a basting of golden butter does wonders for plain fish fillets. This life-changing method is adopted from a former chef and current fishmonger, Mark Usewicz of Mermaid's Garden in Brooklyn, who also teaches cooking classes in topics like "How to Cook Fish in a New York City Apartment." The cooking time is so short that the smell - which, if your fish is fresh and not funky, should not be overpowering - will dissipate quickly. And in the meantime, you have an easy dinner of tender fish with a toothsome crust, anointed with nutty, lemony brown butter and perfumed with herbs. You can use virtually any fish fillet, skin on or off, as long as it is not too thick. If the butter is browning too fast, reduce the heat and add a nut of cold butter to prevent scorching, or squeeze in the juice of half a lemon.
Provided by Julia Moskin
Categories dinner, lunch, quick, main course
Time 20m
Yield 2 servings
Number Of Ingredients 7
Steps:
- Pat fillets dry with a paper towel. Season on both sides with salt and pepper.
- Heat a heavy 10-inch nonstick or cast-iron skillet over high heat. When the pan is hot, add the oil. Place the fillets in the pan, skin side down (if applicable), laying them down away from your body. If fillets have skin, press down gently with a spatula for about 20 seconds to prevent curling.
- Lower heat to medium and let sizzle until fish is golden and caramelized around edges, about 2 to 3 minutes. Carefully flip fillets and add butter and thyme to pan. Tilt pan slightly to let the melted butter pool at one end. Use a spoon to baste the fish with the pooled butter. Continue basting until golden all over and cooked through, 45 to 90 seconds more, depending on the thickness of your fish. Serve immediately with chopped parsley (if using) and lemon wedges.
Nutrition Facts : @context http, Calories 461, UnsaturatedFat 25 grams, Carbohydrate 5 grams, Fat 37 grams, Fiber 3 grams, Protein 29 grams, SaturatedFat 10 grams, Sodium 471 milligrams, Sugar 0 grams, TransFat 1 gram
PANKO-CRUSTED FISH SERVED OVER KALE
After a tough strength-training session or long run, protein is necessary to help your body recover. Before your hunger overwhelms you that protein-packed meal needs to come together quickly. This fresh and delicious fish dinner takes less than 20 minutes from prep to plating, but the best part is one serving offers more than 36 grams of protein. Learn how to cook this perfect post-workout recipe
Provided by MamaCoop
Categories Lunch/Snacks
Time 50m
Yield 2 serving(s)
Number Of Ingredients 13
Steps:
- Preheat the oven to 375?F. Spray a small baking dish with cooking spray.
- In a small dish, whisk melted Earth Balance, lemon juice, garlic powder, and salt well. In a separate dish, make an even layer of panko breadcrumbs.
- Take one fish filet, and dip it in Earth Balance mixture. Flip the filet and dip again so both sides are covered.
- Press the skinless side of the filet into panko crumbs, then place the fish skin side down on prepared baking dish. Repeat with other filet, then sprinkle both with fresh parsley.
- Place baking dish into the oven and cook for 13 to 15 minutes.
- While that's cooking, start the salad. Lightly drizzle chopped.
- kale with extra-virgin olive oil, and massage kale with your hands. Keep massaging for one minute, and allow kale to sit for about three minutes.
- To make the dressing, mix Dijon, lemon juice, and 1/2 tablespoon extra-virgin olive oil. Add the dressing to kale and toss evenly.
- To serve, prepare a small bed of half the kale salad and place fish right on top. Enjoy immediately.
Tips:
- Choose a firm-fleshed fish: This will help the fish hold its shape during cooking. Good options include cod, halibut, tilapia, and salmon.
- Make sure the fish is dry before coating it in the panko crumbs: This will help the crumbs adhere to the fish.
- Use a light touch when coating the fish in the panko crumbs: This will help prevent the crumbs from falling off during cooking.
- Do not overcrowd the pan when cooking the fish: This will help the fish cook evenly.
- Cook the fish over medium heat until it is golden brown: This will help prevent the fish from overcooking.
- Serve the fish immediately with your favorite sides: This will ensure that the fish is at its best.
Conclusion:
Panko-crusted fish is a delicious and easy-to-prepare dish that can be enjoyed by people of all ages. By following the tips above, you can create a perfect panko-crusted fish dish that will impress your friends and family. Whether you are serving it as a main course or as part of a buffet, panko-crusted fish is sure to be a hit.
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