Pan-seared White Fish with Mandarin Salsa

By AnnieMro

Ingredients

• Salsa:
• 2 cans (284ml) no-sugar added mandarin oranges, drained
• 1 red pepper, diced
• 1/4 cup finely diced red onion
• 1/2 cup diced cucumber
• 3 tbsp. fresh cilantro, chopped
• 1 tbsp. rice vinegar
• 1/4 tsp. salt
• pinch freshly ground pepper
• Fish:
• 3/4 cup fresh whole wheat breadcrumbs
• 1/4 cup chopped fresh parsley
• 2 tbsp. wheat bran
• 2 tbsp. wheat germ
• 1/4 tsp. salt, pepper
• 1/4 cup whole wheat flour
• 1 egg
• 4 tsp. canola oil
• 4 white fish fillets (4oz. each)

Details

Servings 4

Preparation

Step 1

Coarsely chop mandarins and place in bowl. Add pepper, cucumber, onion, cilantro, vinegar, salt and pepper. Toss to combine.

Prepare 3 large shallow dishes. In the first, combine bread crumbs, parsley, bran, wheat germ, salt and pepper. In 2nd, place flour. In 3rd, place egg. Dredge fillet with flour, shaking off excess. Coat with egg, then dredge with breadcrumbs. Repeat. In non-stick pan, heat 1/2 of oil over med-high heat. Add 2 fillets and cook, turning once, until golden brown, about 10 mins. Repeat. Serve topped with salsa.