Panko-Crusted Fish Served Over Kale Recipe

Name: Panko-Crusted Fish Served Over Kale
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: For the fish; 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 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, hal…; 1 tablespoon freshly chopped fresh parsley; For the kale salad; 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

Servings: persons

For the fish
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 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
For the kale salad
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

1
Preheat the oven to 375?F. Spray a small baking dish with cooking spray.
2
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.
3
Take one fish filet, and dip it in Earth Balance mixture. Flip the filet and dip again so both sides are covered.
4
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.
5
Place baking dish into the oven and cook for 13 to 15 minutes.
6
While that's cooking, start the salad. Lightly drizzle chopped.
7
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.
8
To make the dressing, mix Dijon, lemon juice, and 1/2 tablespoon extra-virgin olive oil. Add the dressing to kale and toss evenly.
9
To serve, prepare a small bed of half the kale salad and place fish right on top. Enjoy immediately.

137

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 15 ingredients. The key ingredients include: For the fish, olive oil flavored cooking spray, 1 1/2 tablespoons unsalted butter, melted, 1/4 cup lemon juice, and more.

Yes, Panko-Crusted Fish Served Over Kale falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Panko-Crusted Fish Served Over Kale

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