Fish and Zucchini Chips

Try this low-fat version of fish and chips. Panko are Japanese bread crumbs that are crisper and coarser than regular bread crumbs which make them a good choice for these oven-fried tilapia fillets and zucchini slices.

from Family Circle

Fish and Zucchini Chips
Servings: 4 Prep 15 mins Bake 450°F 18 mins

Ingredients

  • 1/2 cup all-purpose flour
  • 4 egg whites
  • 1 1/4 cups panko bread crumbs (see Note)
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoon Old Bay seasoning
  • 2 small zucchini (about 1/2 pound total), cut into 2-1/2 x 1/2- inch sticks
  • 1/2 cup light mayonnaise
  • 2 tablespoons malt vinegar
  • 1/4 teaspoon hot pepper sauce
  • 4 tilapia fillets (1-1/2 pounds total)

Make It

1. Heat oven to 450 degrees F. Place racks over 2 baking sheets; set aside.

2. Place flour and egg whites in separate shallow glass dishes. Whisk whites until foamy.

3. Place panko, Parmesan and Old Bay on a separate glass plate; stir to combine.

4. Coat zucchini in flour, dip into egg whites, then coat with panko mixture. Place on rack and coat lightly with nonstick cooking spray; set aside.

5. In a small bowl, whisk mayonnaise, vinegar and hot pepper sauce. Divide in half; set one half aside. Brush one side of tilapia fillets with mayonnaise mixture and place that side down in flour. Brush top side of fillets with mayonnaise mixture and carefully flip over into flour. Dip in egg whites; coat with panko mixture. Place fillets on second rack. Coat lightly with nonstick cooking spray.

6. Place zucchini in oven. Bake at 450 degrees F for 3 minutes, then add fish and cook 15 more minutes or until fish flakes easily. Serve with reserved mayonnaise mixture.

Note:

7. Buy these Japanese-style bread crumbs in the Asian-ingredient section of your market or use regular bread crumbs.

Nutrition Facts

Servings Per Recipe: 4; Amount Per Serving: cal. (kcal): 430, Fat, total (g): 14, chol. (mg): 97, sat. fat (g): 3, carb. (g): 30, fiber (g): 2, pro. (g): 42, sodium (mg): 1077, Percent Daily Values are based on a 2,000 calorie diet.
close