Orange Roughy with Panko - Baked
  • Minutes to Prepare:
  • Minutes to Cook:
  • Number of Servings: 4
Ingredients
4 4oz Fish Fillets - any firm white fish1 C. Japanese Panko Bread Crumbs1 T. onion powder1/2 T. garlic powder1 1/2 t. Paprika2 egg whites, beaten1/2 C. floursalt/pepper to taste
Directions
Rinse Fillets and pat dry; Mix flour and dry spices in ziplock or shallow bowl; beat egg whites in another bowl; panko crumbs in 3rd bowl or another ziplock bag. Press both side fillet into flour mixture, dredge in egg mixture, and then press into Panko crumbs. Place flllets in 8 x 13 pan lined with foil and baker at 400 until flaky.

Number of Servings: 4

Recipe submitted by SparkPeople user HOWLERMOM.
Servings Per Recipe: 4
Nutritional Info Amount Per Serving
  • Calories: 127.3
  • Total Fat: 0.7 g
  • Cholesterol: 7.4 mg
  • Sodium: 73.2 mg
  • Total Carbs: 19.1 g
  • Dietary Fiber: 0.9 g
  • Protein: 10.8 g

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