Chile Pepper Striped Bass

A little salt sprinkled onto the fillets balances and enhances fiery flavors from the marinade. Panko (Japanese breadcrumbs) has about one-fourth the sodium of dry breadcrumbs but offers the same satisfying crunch to sautéed fish.

Yield: 4 servings (serving size: 1 fillet and 1 lemon wedge)

Ingredients

• 1/4  cup  finely chopped seeded Anaheim chile
• 1  teaspoon  minced garlic
• 1/4  teaspoon  ground red pepper
• 5  teaspoons  canola oil, divided
• 4  (6-ounce) farmed-raised striped bass fillets (about 1/2 inch thick)
• 2  large egg whites, lightly beaten
• 1/3  cup  panko (Japanese breadcrumbs)
• 1/2  teaspoon  grated lemon rind
• 1/4  teaspoon  salt
• 4  lemon wedges

Preparation

1. Combine the first 3 ingredients and 2 teaspoons oil in a large zip-top plastic bag. Add fish to bag; seal and refrigerate for 30 minutes.

2. Remove fish from bag, discarding marinade. Brush chile off fish. Place egg whites in a shallow dish. Combine panko and rind in another shallow dish. Dip fish in egg white; dredge in panko mixture. Repeat procedure with remaining 3 fillets, egg white, and panko mixture. Sprinkle fillets evenly with salt.

3. Heat remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add fish to pan; sauté 3 minutes or until golden brown. Turn fish over; cook 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon wedges.

Nutritional Information

Calories:

230

Fat:

9.8g (sat 1.3g,mono 4.5g,poly 3g)

Protein:

29.8g

Carbohydrate:

3.8g

Fiber:

0.3g

Cholesterol:

131mg

Iron:

1.4mg

Sodium:

274mg

Calcium:

26mg