Nursing Mom Recipes
For nursing moms whose babies are sensitive to or allergic to milk and soy proteins.
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Panko-Crusted Fish


2-4 fish filets (catfish, tilapia, or some other mild fish)
¼ cup flour
1 egg
½ cup plain, panko bread crumbs (I used my store brand, which were milk-free and soy-free)
1 tsp. dried onion flakes
½ tsp. dried minced garlic
¼ tsp. dried oregano
salt and pepper to taste


1. Preheat oven to 350 degrees Fahrenheit.

2. Put the flour on a large plate or cutting board.

3. Crack the egg into a wide, shallow bowl and scramble it.

4. Mix the panko crumbs, onion flakes, garlic, oregano, salt, and pepper in a separate wide, shallow bowl.

5. Line a shallow baking pan with wax paper.

6. In an assembly line fashion, coat each filet first with flour, then dip in the egg, and finally coat with the panko-seasoning mixture. Place crusted filets on baking pan.

7. Bake crusted filets for approximately 10-15 minutes (depending on thickness), or until fish flakes easily with a fork.

8. Serve accompanied with a milk-free, soy-free chutney or NMR’s own Black Bean Salsa Relish.

9. Enjoy!