20-Minute Panko-Crusted Rockfish Fillets

Name: 20-Minute Panko-Crusted Rockfish Fillets
Prep time: 10 min
Cook time: 8 min
Total time: 18 min
Yield: 2 servings
Cuisine: American
Ingredients: 3/4 - 1 pound rockfish fillets* (about 2 fillets); 2 tablespoons avocado oil or other neutral oil for frying; 1/3 cup all purpose flour; 1/2 teaspoon salt; 1/2 teaspoon pepper; 1 egg; 2 tablespoons milk; 1/2 cup panko bread crumbs; 3 tablespoons grated parmesan cheese; 1 teaspoon Old Bay Seasoning

Rockfish fillets are dredged in flour, dipped in egg wash, and coated with panko breadcrumbs mixed with Parmesan and Old Bay, then pan-fried until golden and crispy.

Glycemic Load: 18.0 (Medium)

428 calories per serving

Serves: 2

Prep: 10 minutes

Cook: 8 minutes

Original recipe: reneenicoleskitchen.com

About This Calculation

20-Minute Panko-Crusted Rockfish Fillets has a medium glycemic load of 18.0 per serving — moderate blood sugar impact — portion size and meal composition matter.

The primary glycemic load contributors are all-purpose flour (GL 10.8), panko bread crumbs (GL 7.0), whole milk (GL 0.2). These ingredients account for the majority of the carbohydrate impact per serving.

Glycemic load is calculated as GL = (GI × Net Carbs per serving) ÷ 100, where GI is the glycemic index and net carbs exclude dietary fiber. Calculations draw on established nutritional references including USDA FoodData Central values and peer-reviewed glycemic index research.