Panko Crusted Fish Served Over Kale

Crispy, golden-brown perfection meets nutrient-packed greens in this Panko Crusted Fish Served Over Kale recipe. Delicately seasoned cod or tilapia fillets are coated in garlicky panko breadcrumbs and pan-seared to create a crunchy, flavorful crust that locks in the natural juiciness of the fish. The bed of sautéed kale, tossed with fragrant garlic and a hint of red pepper flakes, provides the perfect earthy counterpoint to the rich, buttery fish. Ready in just 35 minutes, this dish is a delightful balance of texture and flavor, combining wholesome greens and protein for a restaurant-quality meal at home. Serve with fresh lemon wedges for a bright finishing touch, and watch it become a staple in your rotation of easy yet elegant dinner recipes.

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces Fish fillets (such as cod or tilapia)
• 1 teaspoon Salt
• 1 teaspoon Black pepper
• 0.5 cup All-purpose flour
• 2 large Eggs
• 1 cup Panko breadcrumbs
• 1 teaspoon Garlic powder
• 3 tablespoons Olive oil
• 2 tablespoons Butter
• 6 cups Kale leaves, stems removed and roughly chopped
• 3 cloves Garlic, minced
• 0.5 teaspoon Red pepper flakes
• 1 large Lemon, sliced into wedges for serving

Directions

Step 1

Pat the fish fillets dry with a paper towel and season both sides with salt and pepper.

Step 2

Set up a breading station with three shallow bowls: one with the flour, one with the beaten eggs, and one with the panko breadcrumbs mixed with garlic powder.

Step 3

Dip each fish fillet into the flour, shaking off any excess. Then dip it into the beaten eggs, allowing the excess to drip off. Finally, press it into the panko mixture, ensuring it is evenly coated on both sides.

Step 4

Heat 2 tablespoons of olive oil and 1 tablespoon of butter in a large non-stick skillet over medium heat. Once hot, add the coated fish fillets (in batches if necessary) and cook for 3-4 minutes on each side, or until golden brown and cooked through. Transfer the cooked fillets to a plate and keep warm.

Step 5

In the same pan, add the remaining 1 tablespoon of olive oil and 1 tablespoon of butter. Add the minced garlic and red pepper flakes, cooking for about 30 seconds until fragrant.

Step 6

Add the chopped kale to the pan and toss to coat with the garlic mixture. Cook for 3-5 minutes, stirring occasionally, until the kale is wilted but still bright green. Season with salt to taste.

Step 7

To serve, divide the sautéed kale among four plates and top each with a panko-crusted fish fillet. Serve with lemon wedges on the side for squeezing over the fish.

Nutrition Facts

Serving size	(892.4g)

Amount per serving	% Daily Value*
Calories	1686.0

Total Fat 88.8g	0%
Saturated Fat 24.8g	0%
Polyunsaturated Fat 4.7g
Cholesterol 677.8mg	0%
Sodium 3294.7mg	0%
Total Carbohydrate 110.6g	0%
Dietary Fiber 9.1g	0%
Total Sugars 7.2g
Protein 123.0g	0%

Vitamin D 886.5IU	0%
Calcium 459.0mg	0%
Iron 12.7mg	0%
Potassium 2392.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 46.1%

Protein: 28.4%

Carbs: 25.5%