Orange Roughy with Panko

(from Faire Raven’s recipe box)

Source: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=207251

Categories: Dinner

Ingredients

  • (4) 4oz. Orange Roughy Fillets
  • 1c. Japanese Style Panko Bread Crumbs
  • 1tsp. onion powder
  • 3/4 tsp. garlic powder
  • 1/2 tsp. paprika
  • 2 egg whites, beaten
  • 1/2 c. Flour
  • 3Tbs. Extra Virgin Olive Oil
  • salt and pepper to taste

Directions

  1. Rinse fillets and pat dry. Press both sides of fillet into flour for a light dusting , shaking off any excess flour.

  2. 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.

  3. Place fillets, one at a time, in Panko Bread Crumbs, and lightly toss until both sides are covered.

  4. Place in oil and saute 4 minutes each side, or until fillet flakes easily with a fork.

  5. 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.

Email to a friend | Print this recipe | Back