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.
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Md anowar Hossin
[email protected]I'm not a huge fan of fish, but this recipe was really good! The panko crust was crispy and the fish was flaky and moist. The kale was also sautéed perfectly. I would definitely make this again.
Junior Hampton
[email protected]This was a great recipe! The fish was crispy on the outside and flaky on the inside. The kale was sautéed perfectly and the lemon-tahini sauce was delicious. I would definitely make this again.
Addisyn Morgan
[email protected]I've made this recipe several times and it's always a hit! The fish is always crispy and flaky, and the kale is sautéed perfectly. I love that it's a healthy and delicious meal that's also easy to make.
Serdar KHYDYROV
[email protected]This recipe was easy to follow and the fish turned out great! The panko crust was crispy and the fish was cooked perfectly. I served it with a side of roasted vegetables and it was a delicious meal.
Opeyemi Adekunle
[email protected]I'm not a huge fan of fish, but this recipe was really good! The panko crust was crispy and the fish was flaky and moist. The kale was also sautéed perfectly. I would definitely make this again.
GAMING MUNIB FF
[email protected]This was a great recipe! The fish was crispy on the outside and flaky on the inside. The kale was sautéed perfectly and the lemon-tahini sauce was delicious. I would definitely make this again.
Youcef Outtar
[email protected]I made this recipe for dinner last night and it was delicious! The fish was cooked perfectly and the kale was sautéed perfectly. I served it with a side of rice and it was a perfect meal.
Umar Khalil
[email protected]This recipe is a keeper! I've made it several times and it's always a hit. The fish is always crispy and flaky, and the kale is sautéed perfectly. I love that it's a healthy and delicious meal that's also easy to make.
Javier Huerta
[email protected]The fish was a bit dry, but the kale was delicious.
Sam Prendergast
[email protected]This dish was amazing! The fish was cooked to perfection and the kale was sautéed perfectly. I would definitely recommend this recipe to anyone looking for a healthy and delicious meal.
YASEEN ABBASI
[email protected]I love this recipe! It's so easy to make and always turns out great. The fish is always crispy and the kale is always tender. I usually serve it with a side of rice.
DJ SK ASHA
[email protected]This panko-crusted fish was a hit with my family! The fish was crispy on the outside and flaky on the inside, and the kale was sautéed perfectly. I served it with a lemon-tahini sauce, and it was delicious.