Crispy Fish with Sautéed Spring Onions and Swiss Chard

Ingredients:

For the Spring Onions and Chard:

2 Tablespoons Olive oil

1 small bunch Swiss chard stems and leaves chopped separately (about ½ cup stems, 2 cups leaves)

1 cup spring (bulb) onions, chopped, using a mix of the green and white portions

Salt and Pepper to taste

For the Fish:

3 Tablespoons canola oil

1 pound of firm white fish, like cod, haddock, mahi mahi, etc. about ½ inch thick

¼ cup flour

½ teaspoon salt

½ teaspoon pepper

2 lightly beaten egg whites (1/4 cup liquid egg whites)

1 cup panko bread crumbs (I’m using whole wheat panko)

½ teaspoon salt

½ teaspoon pepper

For the sauce:

½ cup light mayonnaise

Juice from ½ of a lemon (about 2 teaspoons)

½ teaspoon Dijon mustard

½ teaspoon prepared horseradish

1 teaspoon capers

Directions:

For the spring onions and chard: Heat the olive oil in a large skillet over medium heat. Add the spring onions and chard stems and sauté for about 5 minutes, until soft. Add in the chard leaves and cook a few minutes more or until the leaves or wilted. Season with salt and pepper and remove to a small saucepan on a low burner to keep warm.

For the fish: Wipe out the skillet from the spring onions and chard. Set up three bowls. In the first bowl, stir together the flour with ½ t salt and ½ t pepper. Add the egg whites to the second. Add the panko and the last ½ t salt and ½ t pepper to the last bowl.

Add the canola oil to the skillet and heat over medium. Cut the fish into 4 ounce portions and dredge first in flour, shaking the excess off. Dip the fish into the egg whites to coat and then into the panko. Cook in the skillet about 5 minutes per side until the fish flakes easily with a fork.

For the sauce:

Mix all ingredients in a small bowl.

Serve the fish either over the top of the greens or alongside with plenty of sauce.

Get creative on me: Sub out collard greens, kale or spinach for the swiss chard. Instead of using spring onion, use some white onion along with a few green onions.