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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Benjamin Hartbees
[email protected]I made this dish for my family and they loved it!
Ms Shana
[email protected]This dish is a great way to get your kids to eat fish and vegetables.
Briteny Joan
[email protected]I'm not a big fan of fish, but I really enjoyed this recipe.
Megan Pickering
[email protected]This recipe is a great way to change up your usual fish routine.
Kananelo Molibeli
[email protected]I made this dish for a potluck and it was a hit! Everyone loved it.
popular games
[email protected]This dish is a great way to sneak some vegetables into your kids' diet.
Esther Okae
[email protected]I'm not a fan of kale, so I substituted spinach instead.
Rahim Butt
[email protected]This recipe is a great way to use up leftover fish.
karen park
[email protected]I'm allergic to fish, so I made this recipe with tofu instead. It was delicious!
Shahzad Sagar
[email protected]I made this dish for my friends who are vegan. They loved the kale, but they weren't as big fans of the fish.
Meero Ahmad
[email protected]This dish is perfect for a weeknight meal. It's quick and easy to make, and it's healthy too.
Snack Video
[email protected]I'm not a big fan of fish, but I really enjoyed this recipe. The panko crust was so crispy and the kale was a great complement.
Mohalafrik17 Mohalafrik17
[email protected]This recipe is a great way to get your kids to eat fish. My kids loved the crispy coating and the flavorful kale.
Moxgi._.
[email protected]I followed the recipe exactly, but my fish didn't come out crispy. I'm not sure what I did wrong.
junaidalijunaidali junaidalijunaidali
[email protected]The fish was a little dry, but the kale was delicious.
luqman khaan
[email protected]This recipe is a keeper! I'll definitely be making it again.
SpookzMcDookz
[email protected]I made this dish for a dinner party and it was a huge success! Everyone loved the fish and the kale.
Thabo Mabale
[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 a delicious and healthy side dish.