Orange Roughy/Fish Fillets with Panko(Please see note)

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4.7 of 5 (45)
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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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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.

24SHARES
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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