Tag Archives: panko


Another one of my favourite ways to enjoy pork. Our trip to Vancouver to once again enjoy a tonkatsu japadog just won’t come fast enough so I had to make some here at home. So nummy, so easy, and really not that bad for you. Avoiding the deep frying really does that. I also modified the breading so that we get more fibre out of it. It’s been so busy and hectic over here, with japanese being my comfort food I guess it comes as no surprise that here is another japanese style recipe to share. Hehe. I love the crunch of this dish, it tastes and sounds like naughty! Being a huge ketchup lover that tonkatsu sauce is nothing but epic win for me.

  • 1 tsp dry mustard
  • 3 tsp dry sherry
  • 1/4 cup ketchup
  • 1 tsp rice wine vinegar
  • 3 tsp soy sauce
  • 2 tsp worcestershire sauce
  • 1/2 tsp garlic powder
  • 2 tsp hoisin sauce
  • 12 oz pork tenderloin chops or stirfry strips (I went with the strips)
  • 1/4 cup panko breadcrumbs
  • 1/4 cup potato flakes
  1. Combine the first 8 ingredients in a bowl and set aside.
  2. Combine the panko and potato flakes in a plastic bag.
  3. Add the chops or pork strips to the bag and shake to coat.
  4. Arrange the coated pork on a baking sheet and bake at 450F for 20-30 minutes.
  5. Serve with a drizzle of the sauce you made.

Serves 4. Each serving contains 244 calories, 7.9 grams fat, 13.9 grams carbs, 2.4 grams fibre, 26.2 grams protein. Great on a nice sticky rice or shredded cabbage.

Hardcore Hobbit: Baked Flounder

Yay! First hardcore hobbit of the new year and on Tolkien’s birthday to boot. Woot! I have loved that tasty flounder since I was a little girl. At the time we lived in Niagara on the Lake and there was this really great restaurant that would serve a baked flounder. It was probably one of the few things that tore me away from trying to wheedle dessert for dinner. In the game baked flounder is described as being covered in breadcrumbs and made with butter, green onion, bag of salt, and flounder. So delicious, it certainly helped to warm me against the cold of Forochel. No kidding we actually had some pretty cold days here. Perfect for staying indoors, reading my unknown armies book and watching the husband play fallout new vegas. It was definitely a happy yule over here indeed.

  • Low fat butter spray
  • 2 flounder fillets
  • 2 green onions, chopped fine
  • 1/8 tsp sea salt (hell no, we are not using a whole bag)
  • 1/4 tsp paprika
  • 1/4 tsp freshly ground pepper
  • 1/2 cup panko breadcrumbs
  • 1 egg white
  1. Combine the panko, green onions, paprika, salt and pepper in a bowl. In another bowl stir the egg white.
  2. Spray a baking dish with the butter spray.
  3. Dip a flounder fillet in the egg white and then coat with the panko mixture. Place in the baking dish. Repeat with the other fillet.
  4. Spray the two fillets in the baking dish with the butter spray. No need to be stingy, make sure you coat it.
  5. Cover the dish with foil, bake at 400F for 7 minutes, uncover and bake for another 7 minutes.

Serves two. Each serving contains 198 calories, 4.2 grams of fat and .8 grams of fibre. Sure didn’t make me feel guilty at all about making that a fish and chip kind of night at all. Enjoy!