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Panko Crusted Fish with Avocado Orange Salsa

Panko crusted fish filet with avocado orange salsa

Fish is good for you! It’s loaded with omega-3′s! It’s a lean source of protein! Eat a serving at least once a week! Do it…NOW!

Every now and then I wonder whether I’m eating enough vegetables, too much ice cream, etc. But for some reason I always feel such tremendous guilt when I walk by the fish counter without buying something. I want to eat more fish, it’s just that I seem to get a case of cook’s block when I try to figure out what to do with it.

One of my fallbacks when I feel that I need to make fish is to pan fry it with panko and top it with some kind of salsa. There are few things that don’t taste good when fried and crispy. Avocados and oranges are such a natural pairing and though it’s not pretty, it’s tasty. There’s something about the burst of freshness and sweet acidity when you bite into the orange pieces that’s just perfect. Served with a side of sugar snap peas, I feel healthier just looking at the photo.

Panko Crusted Fish with Avocado Orange Salsa
- serves 2 -

2 fish filets, approx 1/3 lb each (a flaky fish such as sole or tilapia)
1 small, ripe avocado, cut into 1/2″ cubes
1 navel orange, supremed and cut into 1/2″ cubes
all-purpose flour, for dredging
panko crumbs, for dredging
1 egg
canola oil
lime juice (optional)

1. Mix the avocado and orange together in a bowl and season with a pinch or two of salt. Add a little squeeze of lime juice, to taste, if you’d like.

2. Rinse and pat the fish filets dry.

3. Heat a tablespoon or so of canola oil in a nonstick skillet over medium heat.

3. Place an amount (1/3 cup or so) of flour in one plate and a similar amount of panko in another. In a bowl, beat the egg with a tablespoon or so of water to make an egg wash.

4. When the oil is hot, dredge a filet in flour on both sides and shake off the excess. Then dip both sides in the egg wash, then finally press both sides in the panko. Slide the filet into the pan and fry until the bottom is golden brown, a few minutes. Flip and repeat. You can check the filets for doneness, but by the time the filets are golden brown, they’re usually cooked through.

5. Repeat with the other filet and top with the avocado orange salsa.

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