Orange Roughy with Panko
- Number of Servings: 4
Ingredients
(4) 4oz. Orange Roughy Fillets1c. Japanese Style Panko Bread Crumbs1tsp. onion powder3/4 tsp. garlic powder1/2 tsp. paprika2 egg whites, beaten1/2 c. Flour3Tbs. Extra Virgin Olive Oilsalt and pepper to taste
Rinse fillets and pat dry. Press both sides of fillet into flour for a light dusting , shaking off any excess flour. Mix bread crumbs, onion powder, garlic powder, and paprika in a separate bowl. Meanwhile, heat Olive Oil in skillet. Dip floured fillets into egg whites, allowing excess to drip off. Place fillets, one at a time, in Panko Bread Crumbs, and lightly toss until both sides are covered. Place in oil and saute 4 minutes each side, or until fillet flakes easily with a fork.
***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.
***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.
Nutritional Info Amount Per Serving
- Calories: 317.3
- Total Fat: 12.0 g
- Cholesterol: 29.5 mg
- Sodium: 140.1 mg
- Total Carbs: 25.2 g
- Dietary Fiber: 0.6 g
- Protein: 26.7 g
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