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4.7 of 5 (42)
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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/Fish Fillets with Panko(Please see note) calories by ingredient
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Orange Roughy/Fish Fillets with Panko(Please see note)

Submitted by: SHAMBREE

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! ***NOTE: In light of the recent discussions about over fishing and the Spark article about "safe fish", I am removing the "Orange Roughy" from the title. I use Alaskan Halibut for my recipe now, but I leave the choice of fish up to each of you for yourselves. :-) 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! ***NOTE: In light of the recent discussions about over fishing and the Spark article about "safe fish", I am removing the "Orange Roughy" from the title. I use Alaskan Halibut for my recipe now, but I leave the choice of fish up to each of you for yourselves. :-)
Number of Servings: 4

Ingredients

    (4) 4oz. Fish Fillets( any firm, white fish... I love the halibut fillets from COSTCO)
    1c. Japanese Style Panko Bread Crumbs
    1 TBS.onion powder
    1/2 TBS. garlic powder
    1 1/2 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 400 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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Member Ratings For This Recipe


  • Incredible!
    8 of 8 people found this review helpful
    Love this recipe! I had tilapia on hand and it worked out fine. I added cayenne pepper to make it spicy for hubby. I baked @ 400 for 20 min, then turned the broiler on for 3 min to crisp top. Thanks for the great recipe. - 3/11/09

    Reply from SHAMBREE (3/12/09)
    You are welcome. Cayenne sounds like a great idea...I love spicy anything!


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  • 7 of 15 people found this review helpful
    Orange Roughy is overfished (using trawl gear) and its populations are at such low levels that no more fishing can be done sustainably. It is a slow growing species that can live to over 100 years! Suggested replacement fish include tilapia and pacific halibut. - 3/11/09

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  • Very Good
    7 of 7 people found this review helpful
    As a fish-hater, I have to say this was SO good! I put the seasonings in the flour rather than the crumbs because more of them end up on the fish that way. Panko really gives you that sense of the fish being fried without all the oil. I gave each fillet a quick olive oil spray for browning. Easy! - 5/13/08

    Reply from SHAMBREE (6/13/08)
    I tried it your way with the seasonings in the flour instead of the Panko, and you were right on.....it does give more of the flavor to the fish. I have updated the recipe to reflect that. Thanks for the tip!


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  • 3 of 3 people found this review helpful
    Sounds good, always looking for good fish recipes. Can some one tell me what panko crumbs are, or what I could use in place? - 3/11/09

    Reply from SHAMBREE (3/12/09)
    Panko is usually found in the Asian aisle in stores, they are coarser in texture than regular bread crumbs. They usually come in a small box, not a canister like the finer crumbs. Another reviewer tried regular bread crumbs and said they worked well too. I have also substituted corn meal in a pinch.


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  • Incredible!
    2 of 2 people found this review helpful
    We used 4 very thin slices of fish. Two of four pieces came out very nicely fried, the other two never browned properly. I will try this again with fewer thicker Costco filets, and fewer pieces. That should give it 5 stars if it works, as the recipe taste is great.
    UPDATE: Thick Halibut worked 5*' - 6/6/09

    Reply from SHAMBREE (6/6/09)
    Thank you!


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  • Incredible!
    2 of 2 people found this review helpful
    This is one of the best fish recipes I've tried.GREAT! I tried to rate this as incredible but my computer wouldn't let me,but it is! - 3/13/09

    Reply from SHAMBREE (3/19/09)
    Thank you, I am glad you liked it!


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  • Incredible!
    1 of 1 people found this review helpful
    Loved this recipe, as a person who is trying to eat and enjoy more fish this was really, really great. Thank you for posting it. Why can't I rate? It won't let me. Anyway I would rate it a perfect 10 . - 3/22/09

    Reply from SHAMBREE (4/18/09)
    Thank you! I am glad you enjoyed it. :-)


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  • 1 of 1 people found this review helpful
    I'm so glad Panko crumbs are easier to find now! - 3/11/09

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  • 1 of 1 people found this review helpful
    Sounds great can't wait to try it, going to buy halibut this weekend. By the Way Shambree thumbs up on your comment to Maddy_Avena. - 3/11/09

    Reply from SHAMBREE (3/11/09)
    Thank you! I am always open to suggestions or constructive criticism, but I couldnt find anything constructive in that comment.


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  • Incredible!
    1 of 1 people found this review helpful
    I really liked this recipe. It was easy to make and tasted great. I used the traditional bread crumbs that were sitting in the cupboard and I look forward to making it again using Panko bread crumbs. - 2/20/09

    Reply from SHAMBREE (2/20/09)
    Thank you for the nice review. : -) I am glad you enjoyed the recipe!
    Julie


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  • Incredible!
    1 of 1 people found this review helpful
    WOW...Good thing I only made enough for one serving each, or my husband & I both would have just kept on eating!!! - 2/13/09

    Reply from SHAMBREE (2/13/09)
    Thanks! : - )


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  • Incredible!
    1 of 1 people found this review helpful
    This was great. My husband loved it and my kids ate it, so that is two thumbs up in my book. - 1/19/09

    Reply from SHAMBREE (2/4/09)
    Thank you! :- )


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  • Incredible!
    1 of 2 people found this review helpful
    We didn't have flour so I used a gluten-free (almond meal) pancake mix instead. I also used the whole egg, not the whites. They were probably crispier than the recipe calls for, but they were great! And the boyfriend, who only likes fresh water fish, loved it. Thank you! - 8/8/08

    Reply from SHAMBREE (2/20/09)
    You are welcome, I am glad you both enjoyed it!


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  • Incredible!
    1 of 2 people found this review helpful
    Marvelous way to serve fish. I'm not a big fish eater, but will add this to my meal rotation.
    Would like to see how it is baked. - 1/18/08

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  • Incredible!
    1 of 5 people found this review helpful
    Did Jennifer even try the recipe? This is a format to rate recipes. Not support causes. As the recipe suggests, I tried this with various fish and all have been great. Too bad Jennifer didn't read that before she stepped on the soapbox about about orange roughy. Good job Shambree. - 1/8/08

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  • Good
    1 of 1 people found this review helpful
    This was quick and easy! It was good, but needed a little more seasoning, but I would make again with some more seasoning - 1/2/08

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  • Incredible!
    1 of 1 people found this review helpful
    used cod...YUM!! Huge hit at my house! - 11/7/07

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  • Incredible!
    1 of 1 people found this review helpful
    Delicious and easy to make. This is the recipe for non fish lovers that want to eat healthier. - 10/23/07

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  • Tilapia is a great substitute and more cost effective. In FL these fish are referred to as "Nile Perch". Vegetarian fish - we caught them with green peas or treble snatched them or cast netted. Prolific. They are not game fish. This recipe is really good; so crispy! - 12/12/13

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  • Sounds delicious! - 9/13/12

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  • easy to make and used red snapper....delicious! - 8/29/12

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  • Tried this recipe this weekend and my partner & I loved it. We baked it for 20 minutes and it was perfect. Thank you very much for sharing this wonderful recipe. JulyGirl - 7/2/12

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  • My husband loved this!! Yay ty - 5/16/12

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  • Oh, wow, I just have to try this the next time we have fish. With all those "fantastic" ratings, there's no doubt in my mind that this is a great recipe.

    Will definitely try this & return here to give a rating also. Thanks for sharing.

    lonianne - 2/16/12

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  • love it my family loved it too! - 1/21/12

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  • WE TRIED THIS LAST NIGHT USING TILAPIA. I SEASONED WITH PEPPER AND PAPRIKA USING WHOLE WHEAT ITALIAN BREAD CRUMS AND WHOLE WHEAT FLOWER ALSO EGG SUBSTITUTE AND INTO OVEN FOR 25 MINUTES AT 400. EXCELLENT! THANKS FOR SHARING.. - 1/12/12

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  • We are not "fish people", but have decided to start adding it to our diet for health reasons. This is the second time making this recipe and we LOVE it! Wouldn't change a thing! - 10/15/11

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  • so crunchy and good! Kids loved it too. I used Tilapia and it tasted like a "fancier" fish with the panko and the garlic/onion powder. I also substituted with whole wheat flour and it was perfect! - 9/6/11

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  • unfortunately tho tasty Halibut is a large fish and contains a lot of mercury. Just like Tuna, just wanted you to be aware - 7/10/11

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  • And I didn't even have to use ketchup to get it down! Thanks for a great recipe! This one is a keeper. - 6/4/11

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  • Sounds really good. I will definitely try the next time I make fish. - 3/11/11

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  • I used Talapia and they were thin...but it was yummy! I baked mine. - 2/18/11

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  • very good. I used Haddock.I baked one piece and fried the rest. Both were very tasty. Will make again. Nice change from my usual lemon & garlic. - 2/11/11

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  • Used Tilapia, SO DELICIOUS! Panko is my new favorite for sure! :) - 1/7/11

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  • Excellent, big hit with my family. Very easy to make and I like how heart healthy it is. Thank you for sharing! - 1/3/11

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  • Loved it. Especially with the Panko bread crumbs. Thank you for introducing them to me. I plan to do more breading with them from now on. - 9/9/10

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  • Very good recipe, thanks for sharing. I'm going to try baking it next time to eliminate the oil. - 9/8/10

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  • This is a big hit at my house!! I've made it twice now, once with Orange Roughy & tonight with tilipia. I love the panko crumbs. Thanks for sharing this :0) - 8/31/10

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  • For me it needed a little more flavor so next time I may salt and pepper fish first then dip in the flour/spice mixture. I used Tilapia so next time I may try Halibut. My picky son liked it and said it tasted like chicken. My daughter liked it with ketchup. Picky husband said he liked it too. - 8/25/10

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  • Delicious :) I baked it in the oven as Adrie described and it came out crispy and tasty. I'll probably add more spice to it next time - maybe some paprika or lemon pepper seasoning for a different flavor. Thanks for the great recipe. - 7/30/10

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  • I hope you aren't using sea salt with this recipe. As everyone should already know sea salt contains radioactive radium and radioactive radium is more toxic the plutonium. Very scary stuff. - 5/6/10

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  • This was wonderful! I don't have a lot of experience cooking fish, but this was incredibly easy, very flavorful, and completely satisfying. Next time I crave fish & chips, I'll make this and oven fries - I think it will work really well with malt vinegar. - 4/21/10

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  • This is the most amazing fish recipe I've ever used! It tastes light and slightly textured on the outside, so tender and moist. I recommend squeezing lemon on it when you serve it at the table. Absolutely scrumptious! Doesn't taste "diet" at all! (you'll love it!) - 3/17/10

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  • Fantastic recipe- I think I underspiced some, and will alter it slightly with more spice next time, but the texture is just awesome. First time I've "breaded" something where it didn't fall off during cooking! (I used Haddock) thanks! - 3/1/10

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  • Excellent, although the spicing is very mild- too mild for me. Next time I will not bother with the flour and will just rub the spices onto the fish. I will probably use a jerk spice rub. - 2/28/10

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  • Very good - my fish-hating husband thought it was incredible! :) - 1/28/10

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  • love panko breadcrumbs. I used tilapia....it was yummy!!!
    checked spark recipes to confirm cook time and breakdown. thanks for shareing a great one!!! - 1/22/10

    Reply from SHAMBREE (3/25/10)
    you are welcome!


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  • I thought this was very good. I baked it but think it may be even better cooked on the stove with the oil. I will try that next time. Thanks! - 1/20/10

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  • I just made this recipe,this was really, really good. I did use orange roughy; I didn't use the flour, just the panko crumbs and egg beaters. I seasoned the fish first with the spices, dipped in egg, then in crumbs then in egg again and in crumbs and let sit for 15 mins then cooked. yum, yum - 11/16/09

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  • Japanese Style Panko Bread Crumbs really are the best! Thanks for this recipe. I will use egg whites instead of whole eggs. - 10/2/09

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  • This was delicious. I used the halibut and my family loved it. I will definitely make it again and I might add a little more spice. The breadcrumbs were crispy and the fish was juicy. I did the stovetop method. - 9/8/09

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  • This recipe sounds like something I would like but I've never heard of panko bread crumbs. Where do I find them at? - 7/21/09

    Reply from SHAMBREE (3/25/10)
    Sorry for taking so long to reply! Panko can be found in the Asian food aisle of most grocery stores.


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  • I've been very curious about panko bread crumbs. I want to try this! - 6/18/09

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  • This is sooooo good! I never had Panco before but I really liked the taste! Thanks! - 5/27/09

    Reply from SHAMBREE (6/6/09)
    You are welcome! Isnt Panko the coolest thing??


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  • This recipe sounds yummy!!!~ - 5/23/09

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  • Made this tonight and I have to say the Panko Crumbs were great !!! We have been making fish once a week and its not consistently good. I think the Panko will make the difference here. 4 stars, I would give 5 except it needs some more spice a little to bland for my taste. - 5/21/09

    Reply from SHAMBREE (5/22/09)
    Thanks! I tend to "dump" the spices in rather than measure, so the amounts listed in the recipe are approximate and can be bumped up/changed however you like. Another good recipe to try is Easy Baked Fish Fillets. I added more spice to it and switched to Panko crumbs and it was delicious.


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  • my stars aren't working for the rating... unfortunately I'd have to give it a 2 - maybe 3 with heavier seasoning. It was quick & easy, but way way too bland! I used Tilapia, and I think baked just a few minutes too long, because it was a bit dry. - 3/27/09

    Reply from SHAMBREE (4/20/09)
    Im sorry you found it bland and didnt like it. The thickness of the fish will determine cooking time, which is why I list it as approximate. I always "fork check" frequently when I bake fish, because if it cooks too long, it turns out dry. Thanks for trying it and giving your feedback! :-)


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  • INCREDIBLE! I too can't get site/computer to let me "star" this but deserves 5 at least. Posted comments earlier.Thanks SHAMBREE! - 3/22/09

    Reply from SHAMBREE (4/18/09)
    You are welcome!


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  • Made it with Canadian wild caught whitefish - worked out well and very tasty. Will make again. I give it 4.5 stars. Thanks for sharing the recipe. - 3/17/09

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  • This was really good! We used salmon since it's my favorite fish and all, but I want to try it with other types too! - 3/17/09

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  • very good. - 3/14/09

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