Friday, April 9, 2010

TGIF! Wasabi-Panko Crusted Fish

On Friday mornings when I am getting dressed for work I can always count on Hunter to roll over in bed and wearily proclaim - "Happy Friday - you made it!"  This always puts a smile on my face.  Why is it that simply making it through another 7 days truly seems like an accomplishment?

I came home today, grateful that last night I placed my frozen mahi-mahi in the fridge to defrost.  This is the critical component to meal planning - each night I have to check my menu to see if I need to set a frozen protein into the fridge to defrost.  When I got home today, all I had to do was put this meal together quickly with the fish that I set aside to defrost last night.  This meal comes together in under 10 minutes with prepared frozen brown rice from Trader Joe's.  What more can I ask for on a Friday night?

And yes, I've already put the menu together for next week and prepared my grocery list.  I'm really looking forward to heading to the farmer's market tomorrow to see all the fresh, Spring produce.  Next week's menu is based on local fresh produce.  I can't wait!

Wasabi Panko-Crusted Fish
2/3 cup panko crumbs (Japanese breadcrumbs)
1 cup Eggbeaters
4 pieces of white fish (mahi-mahi or halibut)
Cooking spray
1/8 teaspoon salt
1 tablespoon bottled ground fresh ginger
1/3 cup fat-free, less-sodium chicken broth
2 tablespoons sake or dry sherry
2 tablespoons low-sodium soy sauce
2 teaspoons sugar substitute (such as Splenda)
3 tablespoons wasabi paste
1 bunch of green onions sliced into 1-inch sections
2 tablespoons hot mustard powder (such as S&B)
1/4 cup low-sodium soy sauce
1 cup brown rice, cooked

1. Place panko in a shallow dish. Place egg white in another shallow dish. Dip fish in egg white; dredge in panko.

2.  Whisk hot mustard powder with 5 tablespoons water in a small bowl.

3.  Heat  a large nonstick skillet coated with cooking spray over medium-high heat; add fish. Cook for 4 minutes on each side or until done. Remove fish from pan; sprinkle with salt.

4.  Combine hot mustard paste with 1/4 cup low-sodium soy sauce in the same small bowl.  

5.  Reduce heat to medium. Add ginger to pan; cook 30 seconds, stirring constantly. Combine broth and the next 4 ingredients (through wasabi) in a small bowl, stirring well with a whisk. Add broth mixture to pan, scraping pan to loosen browned bits. Stir in green onions.

6.  Place fish on top of brown rice.  Spoon ginger-onion sauce over fish.  Serve with the hot mustard sauce on the side.


  1. I made this with tilapia and substituted regular breadcrumbs for Japanese breadcrumbs, chopped yellow onions for green onions. Though you might think that I substituted so much that it wasn't the same recipe, it was still good! Thanks for the recipe!

  2. I made this the other night & really liked it. I changed a few things, but pretty much the same recipe. I either used too much wasabi or my spice/fire tolerance is lower than I realized, but it was still REALLY good. Thanks for the recipe!


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