PANKO-CRUSTED FISH SERVED OVER KALE

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Panko-Crusted Fish Served over Kale image

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

olive oil flavored cooking spray
1 1/2 tablespoons unsalted butter, melted
1/4 cup lemon juice
1 teaspoon garlic powder
1/2 teaspoon kosher salt
1/2 cup panko breadcrumbs
2 small halibut (this recipe calls for halibut, but tilapia, halibut or cod fish fillet, are equally delicious using ) or 2 small cod fish fillets (this recipe calls for halibut, but tilapia, halibut or cod fish fillet, are equally delicious using )
1 tablespoon freshly chopped fresh parsley
2 cups chopped curly kale
1 teaspoon extra virgin olive oil
1 tablespoon Dijon mustard
1 tablespoon lemon juice
1/2 tablespoon extra virgin olive oil

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.

Benjamin Hartbees
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I made this dish for my family and they loved it!


Ms Shana
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This dish is a great way to get your kids to eat fish and vegetables.


Briteny Joan
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I'm not a big fan of fish, but I really enjoyed this recipe.


Megan Pickering
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This recipe is a great way to change up your usual fish routine.


Kananelo Molibeli
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I made this dish for a potluck and it was a hit! Everyone loved it.


popular games
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This dish is a great way to sneak some vegetables into your kids' diet.


Esther Okae
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I'm not a fan of kale, so I substituted spinach instead.


Rahim Butt
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This recipe is a great way to use up leftover fish.


karen park
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I'm allergic to fish, so I made this recipe with tofu instead. It was delicious!


Shahzad Sagar
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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
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This dish is perfect for a weeknight meal. It's quick and easy to make, and it's healthy too.


Snack Video
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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
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This recipe is a great way to get your kids to eat fish. My kids loved the crispy coating and the flavorful kale.


Moxgi._.
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I followed the recipe exactly, but my fish didn't come out crispy. I'm not sure what I did wrong.


junaidalijunaidali junaidalijunaidali
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The fish was a little dry, but the kale was delicious.


luqman khaan
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This recipe is a keeper! I'll definitely be making it again.


SpookzMcDookz
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I made this dish for a dinner party and it was a huge success! Everyone loved the fish and the kale.


Thabo Mabale
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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.