Orange Roughy with Panko - Baked

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Orange Roughy with Panko - Baked calories by ingredient
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Submitted by: HOWLERMOM


Baked version of recipe from SHAMBREE Baked version of recipe from SHAMBREE
Number of Servings: 4


    4 4oz Fish Fillets - any firm white fish
    1 C. Japanese Panko Bread Crumbs
    1 T. onion powder
    1/2 T. garlic powder
    1 1/2 t. Paprika
    2 egg whites, beaten
    1/2 C. flour
    salt/pepper to taste


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.


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