Orange Roughy/Fish Fillets with Panko(Please see note)
- 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 Crumbs1 TBS.onion powder1/2 TBS. garlic powder1 1/2 tsp. paprika.. I use sweet paprika(use more or less of the dried spices, to your own personal tastes)2 egg whites, beaten1/2 c. Flour2Tbs. Extra Virgin Olive Oilsalt and pepper to taste
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.
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.
Nutritional Info 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
Member Reviews
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ADRIESAYS
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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ROMANIAGIRL
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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EDNJAN
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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I-C-MYTOES
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
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CHILOVERINAZ
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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4MY_HEALTH
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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TERESAMARIA
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