Fish

Orange Roughy/Fish Fillets with Panko(Please see note) takes several minutes to prepare.

Orange Roughy/Fish Fillets with Panko(Please see note) takes several minutes to cook.

Orange Roughy/Fish Fillets with Panko(Please see note) makes 4 servings.

The ingredients for Orange Roughy/Fish Fillets with Panko(Please see note) are:

(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

Here is how you make Orange Roughy/Fish Fillets with Panko(Please see note):

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: 4Recipe submitted by SparkPeople user SHAMBREE.

The nutritional information for Orange Roughy/Fish Fillets with Panko(Please see note) is:

• 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