1/2 cup Italian-seasoned panko (Japanese breadcrumbs)
3 tablespoons unsalted sunflower seed kernels
4 (6-ounce) orange roughy fillets (about 1/2 inch thick)
Lemon slices (optional)
How to Make It
Preheat oven to 475°. Place a jelly-roll pan in oven while preheating.
Combine first 3 ingredients in a medium bowl; stir with a whisk until foamy. Combine panko and sunflower seed kernels in a shallow dish. Dip fillets in egg white mixture; dredge in panko mixture. Place fish on a wire rack; let stand 10 minutes.
Remove jelly-roll pan from oven; coat pan with cooking spray. Coat fish with cooking spray; place on pan. Bake at 475° for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon slices, if desired.
Cooking Light Fresh Food Fast
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