Updated Nov 24, 2014Chatelaine
- Stir panko with chili flakes and salt on a large plate. Make 3 deep cuts on skin of fillets. Rinse fish, pat dry, and coat on both sides with panko mixture.
- Heat a large non-stick frying pan over medium. add oil and swirl to coat. add fish, skin-side up, and cook until golden, about 5 min. Flip and cook for another 3 min. Add onions during the last min of cooking and serve immediately.
Add a side of Mediterranean zucchini to round out the meal.
NutritionCalories 153, Protein 22 g, Carbohydrates 5 g, Fat 5 g, Sodium 191 mg.
Fish & dilled zucchini, Pair it with: A fruity white.
The St. Urban Vineyard has been integral to the establishment of riesling in Canada. This off-dry example hints at lime and orchard fruits on the nose, while the palate boasts zesty acidity, a natural with fish. Our pick: Vineland 2011 Elevation St. Urban Riesling, Ontario, $20.