Panko Pan-Fried Fish Strips [Bulkbites.com]

• Servings: 4
• Time: 15 minutes

Tilapia fish is rich in nutrients like protein, potassium, sodium, vitamin B12, magnesium, vitamin B6, iron, vitamin D and calcium. Including tilapia fish in your diet helps to strengthen bones and strengthens the immune system. Eating tilapia fish also helps prevent muscular degeneration.

Nutrition

• calories: 259
• protein: 27
• carbs: 20
• fat: 8
• saturated fat: 1.34
• polyunsaturated fat: 0.93
• monounsaturated fat: 4.14
• cholesterol: 58
• sodium: 61
• potassium: 355
• dietary fiber: 0.03
• sugars: 0.01
• vitamin a: 0
• vitamin c: 0
• calcium: 12
• iron: 1
• magnesium: 0
• complex carbs: 19.96
• other fats: 1.59

Ingredients

• 1 dash Salt, table
• 1 dash Spices, pepper, black
• 0.5 tsp Spices, garlic powder
• 1.5 tablespoon Oil, olive, salad or cooking
• 3 1/2 cup Panko (Japanese Style Bread Crumbs
• 0.75 cup Fat free buttermilk
• 4 fillet Fish, tilapia, raw

Instructions

• In a bowl, mix salt, black pepper and garlic powder.
• Sprinkle the above mixture over tilapia fish.
• Working with one tilapia fish fillet at a time, dip the fish in a bowl containing buttermilk and then in another bowl containing Panko.
• Heat a little oil in a pan placed over medium heat. Add tilapia fish fillets and cook both the sides until they are tender.
• Serve hot.