Breaded Orange Roughy - Crisp and tender

Course Fish

Cuisine French

Keyword breadcrumbs, fish, how to cook orange roughy, italian breadcrumbs, orange roughy, orange roughy recipe, orange roughy recipes, panko, panko breadcrumbs, parmesan, parmesan cheese, parmigiano reggiano

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Servings: 4

Calories 472 kcal

Ingredients

6 ounces orange roughy fillets 4 6 ounces filles orange roughy fillets
¾ cup parmesan cheese ¾ cup parmesan cheese
¾ cup panko ¾ cup of panko
¾ cup bread crumbs ¾ cup of bread crumbs
2 eggs 2 whole egg(s)
½ cup unbleached all purpose flour 1/2 cup of unbleached all purpose flour
6 tbsps olive oil 6 tablespoons olive oil

US - Metric

Instructions

In one dish place the flour with salt and pepper. In a second shallow dish, mix together well the panko, pre-grated parmesan cheese, and bread crumbs. Add any fresh or dried Herbes that are in hand. In a third dish, beat the eggs with a tablespoon of water.
Dry the fish and place it in the flour, shaking off any excess. Dip it in the egg mixture and then place it in the panko-bread crumbs mixture, and cover well.
In a large skillet heat the olive oil and when hot cook the fish, for 5 minutes. When nice and golden turn and cook the other side for another 2 minutes. When the pan is hot, the fish will absorb less oil.
Once the fish is golden and done, remove it from the skillet and place it on a cooling rack.
Do not overcrowd the skillet. Serve nice and hot.

Nutrition Facts

Breaded Orange Roughy - Crisp and tender

Amount Per Serving

Calories 472 Calories from Fat 270

% Daily Value*

Fat 30g46%

Saturated Fat 7g44%

Trans Fat 1g

Polyunsaturated Fat 3g

Monounsaturated Fat 18g

Cholesterol 95mg32%

Sodium 563mg24%

Potassium 126mg4%

Carbohydrates 35g12%

Fiber 2g8%

Sugar 2g2%

Protein 15g30%

Vitamin A 266IU5%

Calcium 295mg30%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.