- make this recipe
- user reviews (3)
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Nonstick cooking spray
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1
lime
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1
- 3
teaspoons wasabi paste
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1/3
cup mayonnaise
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1
- 1 1/2
pounds firm whitefish fillets, 1/2 inch thick, rinsed and dried
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Salt
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1
cup panko (Japanese-style bread crumbs)
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1
tablespoon butter, melted
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12
ounces tender young green beans, cooked
1. Preheat oven to 450 degrees F. Coat a baking pan with nonstick cooking spray; set aside. Shred peel and juice half of the lime; cut remaining lime into wedges. Stir together juice, peel, wasabi paste, and mayonnaise. Transfer 1 tablespoon of the wasabi mayonnaise to bowl. Cover and refrigerate remaining wasabi mayonnaise.
2. Sprinkle fish with salt. Place fish in baking pan. Coat with 1 tablespoon of the wasabi mayonnaise, then 3/4 cup panko. Drizzle with 1 tablespoon melted butter. Bake on middle oven rack for 20 minutes or until fish flakes easily with a fork.
3. Remove fish from pan. Toss beans with the panko that remains in baking pan. Sprinkle with remaining 1/4 cup panko. Serve with remaining wasabi mayonnaise and lime wedges.
- Servings Per Recipe 4,
- Calories 349,
- Protein (gm) 26,
- Carbohydrate (gm) 18,
- Fat, total (gm) 19,
- Cholesterol (mg) 56,
- Saturated fat (gm) 5,
- Monosaturated fat (gm) 1,
- Polyunsaturated fat (gm) 9,
- Dietary Fiber, total (gm) 4,
- Sugar, total (gm) 2,
- Vitamin A (IU) 826,
- Vitamin C (mg) 18,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 1,
- Pyridoxine (Vit. B6) (mg) 0,
- Folate (µg) 44,
- Cobalamin (Vit. B12) (µg) 1,
- Sodium (mg) 384,
- Potassium (mg) 743,
- Calcium (DV %) 71,
- Iron (DV %) 2,
- Percent Daily Values are based on a 2,000 calorie diet
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A new and tasty fish recipe.
10/3/2011 05:48:30 PM Report AbuseI have made this recipe several times with different fish, tilipia, cod, salmon(usually tilapia). It is a winner!
8/27/2010 09:52:26 PM Report AbuseVery good! Easy and ready in about half hour. The wasabi mayo has a nice kick to it.
5/18/2010 08:02:37 PM Report Abuse