Panko Panfried Fish Strips


1/2 teaspoon garlic powder

1/2 teaspoon salt

1/4 teaspoon pepper

4 tilapia fillets (1 1/2 lb), cut in half lengthwise

3/4 cup fat-free buttermilk

1 1/2 cups panko crispy bread crumbs

4 1/2 teaspoons olive oil


Sprinkle garlic powder, salt and pepper evenly over fish. Place buttermilk and bread crumbs in separate shallow bowls. Dip fish strips, one at a time, in buttermilk, then coat with bread crumbs.

In 12-inch nonstick skillet, heat 2 1/4 teaspoons of the oil over medium-high heat. Add 4 fish strips. Reduce heat to medium; cook 8 minutes, turning once, until fish flakes easily with fork. Remove from skillet to plate; cover to keep warm. Repeat with remaining 2 1/4 teaspoons oil and 4 fish strips.

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