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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 289.1
  • Total Fat: 8.5 g
  • Cholesterol: 29.5 mg
  • Sodium: 140.3 mg
  • Total Carbs: 25.6 g
  • Dietary Fiber: 0.7 g
  • Protein: 26.8 g

View full nutritional breakdown of Orange Roughy with Panko calories by ingredient
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Orange Roughy with Panko



Introduction

Panko Bread Crumbs add a wonderful crunchy coating to fish fillets that gives them a "deep fried" taste. Even fish haters like me love it and can learn to enjoy fish! Panko Bread Crumbs add a wonderful crunchy coating to fish fillets that gives them a "deep fried" taste. Even fish haters like me love it and can learn to enjoy fish!
Number of Servings: 4

Ingredients

    (4) 4oz. Orange Roughy Fillets(or any other firm, white fish... I love the halibut fillets from COSTCO)
    1c. Japanese Style Panko Bread Crumbs
    1 1/2 tsp. onion powder
    3/4 tsp. garlic powder
    3/4 tsp. paprika.. I use sweet paprika
    (use more or less of the dried spices, to your own personal tastes)
    2 egg whites, beaten
    1/2 c. Flour
    2Tbs. Extra Virgin Olive Oil
    salt and pepper to taste

Directions

Rinse fillets and pat dry. Mix the flour and dry spices togther, and place either in a ziplock bag or large shallow bowl. Beat egg whites in another shallow bowl. Place Panko bread crumbs in a 3rd bowl or ziploc bag. Press both sides of fillets into flour for a light dusting(or shake one at a time in the ziploc bag) , shaking off any excess. Dip floured fillets into egg whites one at a time, allowing excess to drip off. Place fillets, one at a time, in Panko Bread Crumbs, and lightly toss/shake until both sides are covered. . Heat oil in skillet on medium high. When the oil sizzles, add the fillets. Saute @4 minutes each side, or until fish flakes easily with a fork. Cooking times will vary , depending on your stove and the thickness of your fish fillets, so just keep an eye on them and turn sooner if necessary.

The fillets I use are thick, so I cover the skillet with a lid to ensure they cook fully. My breading still stays crunchy. Enjoy!

***This recipe can ALSO be baked at 425 for @25 minutes or until fish flakes with a fork, if you prefer. You can then omit the olive oil.

Number of Servings: 4

Recipe submitted by SparkPeople user SHAMBREE.





TAGS:  Fish |

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