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Breaded Orange Roughy - Crisp and tender

Course Fish
Cuisine French
Keyword breadcrumbs, fish, italian breadcrumbs, orange roughy, orange roughy recipe, 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

Instructions

  1. 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.

  2. 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.

  3. 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.

  4. Once the fish is golden and done, remove it from the skillet and place it on a cooling rack.

  5. 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.